STRENGTH 5 Back Squats x 4 sets @ 83% of 1RM CONDITIONING Hey Jude2 Sets:15-12-9Calorie Bike Deadlift (225/155)-rest 1:1 b/t Sets--then- 40/30 Calorie Bike200’ Handstand WalkRead More

SKILL 5 Strict Ring Muscle Ups– rest 30 seconds —45% of your Kipping Ring Muscle Up–rest 90 seconds — 3 Strict Ring Muscle Ups– rest 30 seconds —35% of your Kipping Ring Muscle Up–rest 90 seconds — 2 Strict Ring Muscle Up– rest 30 seconds —30% of your Kipping Ring Muscle Up *MODIFICATION FOR YOUR...Read More

CONDITIONING Grenade LauncherPartner Workout10 Rope Climbs6 – 50ft Front Rack Double Dumbbell Walking Lunge (2×50/35)50 Chest to Bar Pull Ups100/80 Calorie Echo Bike50 Chest to Bar Pull Ups100 Double Double Squats (2×50/35)10 Rope ClimbsRead More

STRENGTH 2 Snatch From Above The Knee + 1 Snatch x 2 sets @70% of 1RM2 Snatch From Above The Knee + 1 Snatch x 3 sets @73% of 1RM CONDITIONING Jetpack4 Rounds100m Run (as 4x25m shuttle sprint)10 Burpee over bar5 Squat Clean and Jerks (135/95)100m Run (as 4x25m shuttle sprint)10 Burpee over bar5 Squat...Read More

STRENGTH Above Knee + Clean + Jerk2 Clean From Above the Knee + 1 Clean + 1 Jerk x 2 sets @ 73% 1RM Clean1 Clean From Above the Knee + 1 Clean + 1 Jerk 3 sets @78% 1RM Clean CONDITIONING Flame Thrower100 Wall Balls (20/14)75 Toes to bar50 Wall Balls (20/14)25 Bar Muscle...Read More

STRENGTH Back Squat4 Back Squats x 5 sets @ 70% of 1RM CONDITIONING Bounty Hunter6 Sets:25’ Handstand Walk Row 250m25’ Handstand Walk-rest 1:1 b/t sets-Read More

SKILL Ring Muscle Up 5x (2-4) Strict Ring MURest 1min between sets-then-5x (4-6) Kipping Ring MURest 1min between sets *modify for your skill set CONDITIONING The Book of BobaAMRAP 8 Minutes80 Double Unders8 Power Clean and Jerks (135/95)Read More

TECHNIQUE 5 sets of 3 Pause Front Squats*3 Second Pause in the bottom**This should not exceed 65% of 1RM Front Squat CONDITIONING Open 20.430 Box Jumps (24”/20”)15 Clean and Jerks (95/65)30 Box Jumps (24”/20”)15 Clean and Jerks (135/85)30 Box Jumps (24”/20”)10 Clean and Jerks (185/115)30 Pistols10 Clean and Jerks (225/145)30 Pistols5 Clean and Jerks (275/175)30...Read More

TECHNIQUE 3×1 Snatch – working for perfection1 Snatch – Rest :101 Snatch – Rest :101 Snatch – Rest 2:00-Repeat for 3 sets- @60 – 75% 1RM CONDITIONING Victoria Falls (edit JW)4 Rounds:12 DB Snatch (50/35)30′ HSW (sub 3 Wall Walks)-Rest 3:00- RepeatRead More

STRENGTH 1 Power Clean + 1 Jerk x 4 sets @55% of 1RM1 Power Clean + 1 Jerk x 1 set @60% of 1RM CONDITIONING Ghost6 Rounds:1 Minute Max Calorie Row1 Minute Max Burpees1 Minute Max Double Unders-Rest 1 Minute WELLNESS WEDNESDAY Hydration is incredibly important, even in the winter months. Aim to drink 60-80oz...Read More