Strength EMOM 91 Pause Tempo Front Squat:05 Down, :02 at bottom, up aggressivelySet 1-3@ 60%, Set 4-6@ 64%, Set 7-9@ 68% Conditioning “Singled Out” 3 Rounds1:00 Wall Balls (20/14)1:00 Alt DB Snatch (50/35)1:00 Box Jumps (24/20)1:00 Alt Single Arm DB C&J (50/35)1:00 Cal Row1:00 RestRead More
Strength Pause Overhead Squat :10 Pause at bottom5 sets of 1Set 1@ 50%, Set 2@ 55%, Set 3@ 60%, Set 4&5 build to heavy Conditioning “Double Jointed” AMRAP 1615 OHS (95/65)30 Double Unders15 Deadlifts (95/65)30 Double UndersRead More
Gymnastics Conditioning 4 Giant Sets – rest after all movements are complete10 Horizontal Ring Rows:10-:20 Ring Support Hold Conditioning “Sea Horse” 3 Rounds for time1 Mile Bike800m Row400m Run20 Burpee Box Jump Overs (24/20)Read More
Olympic Complex 5 Rounds on the 2:00s3 Power Cleans3 F Squats3 Push JerksSet 1@ 60%, Set 2@ 65%, Set 3@ 70%, Sets 4&5 build to heavy Conditioning “Randy Savage” AMRAP 123 Rounds of Macho Man (135/95)15 Toes to BarMacho Man = 3 P Cleans, 3 F Squats, 3 Push JerksRead More
Strength 7x on the :90s30 Double Unders3 Position Power Clean (Hi Hang- Hang- Floor)*** begin at 50% of P Clean and build to 70-75% Conditioning “Power Bar” AMRAP 129 Strict Pull-ups12 Hang P Cleans (135/95)9 Strict HSPU12 Deadlifts (135/95)Read More
Strength 5x on the 2:00s3 BTN Sn Grip P Press+ Sn Balance+ OHS*** all sets at 60% of Snatch 1RM Conditioning 3 Rounds for Time1000m Row10 Squat Snatch @ 80%Read More
Strength 6x on the :90s1 Pause B Squat (:03 in bottom)1 B SquatSet 1-2 @ 65%, Set 3-4 @ 70%, Set 5-6 @ 75% Conditioning “Step Aerobics” 3 RFT30/24 Cal Bike20 Single DB (50/35) Box Step Up (24/20)10 Squat Cleans (135/95)Read More
Odd Object Conditioning 6:00 DBall Relay Conditioning “Piggy Back” 12 RFT in teams of 212 Alt DB Snatches (50/35)12 Lateral Burpees over DB12x 10m Shuttle Sprints***teammates switch after completed rounds (6 each)Read More
