SKILL Ring Muscle Up skill -OR- modification for your skill set; building strength4 Strict Ring Muscle Ups– rest 15 seconds —40% of 3 minute test of your Kipping Ring Muscle Up from week one–rest 90 seconds — 3 Strict Ring Muscle Ups– rest 15 seconds —30% of 3 minute test of your Kipping Ring Muscle...Read More

Strength Deadlift 1×10Every min (10 minutes) 1 Deadlift Conditioning Grand Canyon (JW)3 Rounds15/12 cal bike15-18-21 TTB-Rest 3 Min- 3 Rounds15/12 cal bike12-15-18 power snatch 75/55Read More

STRENGTH 5 Back Squats x 5 sets @ 75% of 1RM CONDITIONING 19.3For Time:• 200-ft. dumbbell overhead walking lunge• 50 dumbbell box step-ups• 50 strict handstand push-ups• 200-ft handstand walk M 50-lb. dumbbell / 24-in. boxW 35-lb. dumbbell / 20-in. boxRead More

STRENGTH 1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @70% of 1RM1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @75% of 1RM CONDITIONING “Echo”3 Rounds28 Wall Balls (20/14)14 GHD-Rest 5 Minutes-3 Rounds21 Burpee to 6” target14 GHDRead More

CONDITIONING Pyramid Double HelenBike 80/65 cal63 kettlebell swing (53/35)36 pull-upsBike 55/45 cal42 kettlebell swings (53/35)24 pull-upsBike 25/20 cal21 kettlebell swings (53/35)12 pull-upsRead More

SKILL Ring Muscle Up Skill Session-modification- movement strength building3 rounds each:Unbroken max effort Strict Ring Muscle Ups— rest 60 seconds between sets— REST 3 MINUTES 4 rounds each:unbroken max effort Kipping Ring Muscle Ups— rest 60 seconds between sets— CONDITIONING Kingpin100 Double Unders20 Thrusters (95/65)-rest 4:00-90 Double Unders18 Thrusters (95/65)-rest 4:00-80 Double Unders16 Thrusters (95/65)-rest...Read More

CONDITIONING Hawkeye5 Sets:15/12 Calorie Row15 Box Jumps (24”/20”)15 Deadlifts (225/155)-rest 1:1 b/t sets- ACCESSORY Ring of FireRead More

Strength 3 Front Squats x 10 sets @ 78% of 1RM Front Squat Conditioning Doc Ock 5 Rounds25′ Handstand Walk11 Deadlift (225/155)25′ Handstand Walk7 Bar Muscle UpsRead More

Conditioning Aunt May 2 rounds400m Run (resting partner must perform 75 double under prior to every switch)12 Rope Climbs (Split)400m Run (resting partner must perform 75 double under prior to every switch)18 Overhead Squats (185/125) (Split)Read More

Strength 3 Position Cleans + Jerk (Above knee, Below Knee, 1” off floor) 4×4 Conditioning Green Goblin 3 Sets (1 Set every 5 minutes)50 Wall Balls (20/14)25/20 Calorie RowRead More