Conditioning CFG Open 20.5Read More

Strength 8:00 to build to heaviestClean+ Push Jerk+ Split Jerk Conditioning AMRAP 1620 Sandbag Squat Cleans (50/25)10 Push-up Pull Throughs w/ sandbag100m Shuttle Sprint (5-10-15-20)Read More

Odd Object Conditioning 8:00 Class Sled Push Relay Conditioning “My Fitness Pals” 3 Rounds75 Double Unders10 DB Burpee Box Step Overs (50s/35s) on a 24/20″ boxDirectly into 3 Rounds21/15 Cal Row21 Thrusters (75/55)Read More

Strength Power Snatch – EMOM 10Min 1-5 – 2 Power SnatchMin 6-10 – 1 Power SnatchStarting at 60% and steadily building throughout Conditioning “High Noon” 3 RFT9 Power Snatch (95/65)12/9 Cal Bike9 Bar MU12/9 Cal BikeRead More

Strength Front Squat – 6 Sets, rest as needed, no longer than 2:00Set 1- 3 reps @80%Set 2- 1 rep @ 83%Set 3- 3 reps @ 80%Set 4- 1 rep @ 86%Set 5- 3 reps @ 80%Set 6- 1 rep @ 89% Conditioning “Open Concept”AMRAP 570/50 Cal RowMax Wall Balls (20/14) in time remainingRest 5:00AMRAP...Read More

Conditioning CFG Open 20.4Read More

Strength EMOM 10 Snatch Pull+ Snatch Hi Pull+ Hang SnatchAll sets to be performed at 70-75% Conditioning For Time50-40-30-20-10Plate Ground to Overhead (45/25)Near-Pees (nearly burpees) to PlateToe Taps to Plate (R+L=1)Read More

Gymnastics Conditioning 5x on the 2:00s9 Overhead Squats (95/65)6 Chest to Bar Pull-ups3 Bar Muscle Ups Conditioning “Sprint Intervals” 4 RoundsAMRAP 430 Shuttle Sprints (10m)20/15 Cal BikeMax Cal Row in time remainingRest 2:00Read More

Strength 5x on the 2:00s3 Push Jerks Set 1@ 60%, Set 2@ 65%, Set 3-5@ 70-75% Conditioning “Bruiser” 3 Rounds for Time60 Double Unders30 Air Squats10 Push Jerks (155/105)Read More

Accessories EMOM 10Odds- WorkEvens- Rest0- :20 Power Cleans (135/95):20-:30 Rest:30-:60 Max Muscle Ups Conditioning “Jackquinn” for Time100/70 Cal Rowdirectly into 3 Rounds50 Wall Balls (20/14)30 Alt DB Snatches (50/35)Read More