Strength 3 Power Cleans x 2 sets @ 50% 1RM clean3 Power Cleans x 3 sets @ 55% 1RM clean Conditioning “That’s a big Twinkie.” AMRAP 2 Minutes12/10 Calorie Row6 Power Cleans (135/95)20 Muscle Ups(G.I Jane)– Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated –Read More

Strength 4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)**This should not exceed 60% of 1RM Front Squat***Trend towards going too light and actually holding the tempo over going too heavy Conditioning Ghostbusters 4 Rounds8 Overhead Squats (115/80)16 GHD Sit...Read More

Conditioning The Grinch Cuddly As A Cactus!3 Rounds For Time:40 Double Unders20 Air Squats10 Kettle Bell Swings (Green/Yellow) Rest 2 Minutes Charming As An Eel2 Rounds For Time:80 Double Unders40 Air Squats20 Kettle Bell Swings (Green/Yellow) Rest 2 Minutes Greasy Black Peel1 Round For Time:120 Double Unders60 Air Squats30 Kettle Bell Swings (Green/Yellow)Read More

Fa la la la AMRAP 5 Minutes15/12 Calorie Row15 Push ups-Rest 2-3 minutes-10 sets10 Strict Pull Ups10 Dumbbell Bench (moderate weight)-Rest 1:1 between sets-*if you have to break before 10 reps on either movement, then just do a Max set unbroken every time of both movements-Rest 2-3 minutes-AMRAP 5 Minutes15/12 Calorie Row15 Push ups-Rest 2-3...Read More

12 Days of Christmas 1 Wall Walk2 Push Jerk3 Bar Muscle Ups (G.I. Jane)4 Burpees Over Bar5 Deadlift6 C2B7 T2B8 Wall Balls (20/14)9 Box Jumps (24/20)10 Back Rack Lunge11 Strict Handstand Push-Ups12 Squat Snatch RX (135/95)Scaled (115/80)Scaled (95/65) Wellness Wednesday It is important to fuel your body before and after a workout to improve both...Read More

Strength 6 Deadlifts x 3 working sets Conditioning Home Alone 5 Rounds12 Single Arm Hang Dumbbell Clean and Jerks (50/35)14 GHD Sit Ups16 Alt. Dumbbell Step ups (50/35) (24”/20”)Read More

Strength 2 Snatch Pulls + 2 Snatch x 2 sets @73% of 1RM2 Snatch Pulls + 2 Snatch x 3 sets @78% of 1RM Conditioning Winter Wonderland The Santa Claus 60 Double Unders30 Pull Ups60 Double Unders20 Chest to Bar60 Double Unders10 Burpee Pull Ups60 Double Unders20 Chest to Bar60 Double Unders30 Pull Ups60 Double...Read More

Strength 20 Back Rack Walking Lunge Steps x 5 sets – Work up to challenging weight– Superset 5x max height/distance broad jumps 10 Barbell Chinese Row x 3 sets (Work up to a max) – Superset 12 Kipping Pull Ups Conditioning Cupid FULL SEND FRIDAYFor Time15-10-5Dumbbell Thrusters (2×50/35)30-20-10Chest to Bar Pull Ups5 MINUTE CAP-rest Until...Read More

Conditioning Blitzen EMOM 21 MinutesMinute 1: 20 Wall Balls (20/14)Minute 2: 20 GHD Sit UpsMinute 3: 200m RunRead More

Strength 1 Power Clean + 1 Hang Clean + 1 Clean x 2 sets @ 70% of 1RM Clean1 Power Clean + 1 Hang Clean + 1 Clean x 3 sets @ 75% of 1RM Clean Conditioning Vixen For time:50 Dumbbell Snatches (50/35)100 Double Unders100’ Handstand Walk100 Double Unders10 Rope Climbs100 Double Unders100’ Handstand Walk100...Read More