Strength Sotts Press 3×5, buildingSnatch Balance 3×3 up to 70% Conditioning For Time:10-8-6-4-2Power Snatch (115/85)HSPU***35 Double Unders between roundsRead More

Strength 3 Position Power Snatch, 5 Sets(Pockets, Knees, Floating) Conditioning “Nancy”400m Run 15 OHS (95/65)Read More

Strength On the 1:30 x 5 Sets:1 Hang Clean Pull1 Hang Clean High Pull2 Hang Power Cleans Conditioning “Water Break” Part #1AMRAP 4:0027 Hang Power Cleans (95/65)27 Lateral Burpees Over Rower27/21 Calorie RowRest 4:0021 Hang Power Cleans (115/85)21 Lateral Burpees Over Rower21/15 Calorie RowRest 4:0015 Hang Power Cleans (135/95)15 Lateral Burpees Over Rower15/12 Calorie RowRead More

Strength 5 Sets:1 Tempo Pausing Front Squat1 Front Squat Tempo: 5s negative, 3 second pause in bottom. Regular stand. Conditioning “Jack Daniels”For Time:1,000 Meter Run50 Thrusters (65/45)30 CTB Pull-UpsRead More

Strength Deadlift, building wave sets Conditioning “El Nino”For Time:1 Mile Run50 DB Snatches (50/35)400 Meter Wreckbag Run (70/50)30 Pull-Ups20 Burpee Box Jumps (24″/20″)Read More

Strength 4 Rounds, Not for Time:18 Banded Good Mornings15 x 4-Count Flutter Kicks12 Glute Bridges Conditioning For Time:120/100 Cal RowStarting with and every 2:00:3 Ring MU or 3 Wall WalksRead More

Strength On the 2:00 x 5 Sets:1 Hang Power Snatch2 Power Snatches3 Overhead Squats Conditioning “Bartender”AMRAP 10:12 Deadlifts9 Overhead Squats6 Hang Power SnatchesRead More

Strength Bike, 10:00 EffortMins 1+2 – LightMins 3+4 – ModerateMins 5+6 – Moderate/FastMins 7+8 – ModerateMins 9+10 – Light Conditioning “Helen”3 Rounds:400m Run21 Kettlebell Swings (53/35)12 Pull-UpsRead More

Strength Back Squats, building wave sets Conditioning “Escape From Wonderland”3 Rounds:75 Double-Unders50 Air Squats25/18 Calorie RowRead More

Strength On the 1:30 x 7 Sets:1 Snatch Pull1 Low Hang Power Snatch Conditioning “Rush Hour”On the 4:00 x 5 Rounds:12/9 Calorie Assault Bike9 Barbell-Facing Burpees6 Power Snatches (135/95)Read More