Skills 3 sets @25%–rest 30 seconds between sets-—rest 90 seconds–2 sets @30%–rest 30 seconds between sets-—rest 90 seconds–1 sets @35% —rest 2 minutes —Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1 Conditioning Piglet Teams of 2800m Sandbag Run (50/35)40 Muscle Ups 40 Front Squats (185/125)800m Sandbag Run (50/35)Read More

Conditioning Tigger 50 Burpee Box Jump Overs (24/20)40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)50 GHD Sit-Ups25 Bar Muscle-Ups50 GHD Sit-Ups40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)50 Burpee Box Jump Overs (24/20)Read More

Skills Kipping Toes To Bar 4 sets @25%-rest 30 seconds between sets-—rest 90 seconds–3 sets @30%-rest 30 seconds between sets-—rest 90 seconds–2 sets @35% —rest 2 minutes —Max effort PVC Forward Wrist Rolls w 5 lb plate Conditioning Christopher Robin AMRAP 3 Minutes3 Power Cleans (185/125)3 Wall Walks-rest 1:1-AMRAP 3 Minutes6 Power Cleans (155/105)3 Wall...Read More

Strength Push Jerk:– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM.Back Squat:– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM. Conditioning × Winnie the Pooh 2 Sets30/24 Calorie Row30 Thrusters (75/55)120...Read More

Conditioning The Ben Rogers FULL SEND FRIDAYFor time:800m Run50 Hang Power Cleans (115/75)600m Run30 Hang Power Cleans (155/105)400m Run10 Hang Power Cleans (185/125)Read More

Skills 4 Rounds On The 4 Minutes 2 Rope Climbs 100′ Handstand Walk Conditioning The Hash Slinging Slasher 4 Rounds20/16 Calorie Row20 Toes to bar50 Double UnderRead More

Strength Snatch:Perform 10 singles within 90-95% of 1RM Snatch Clean & Jerk:Perform 10 singles within 90-95% of 1RM Clean and Jerk Conditioning The Krusty Krab 3 rounds20/16 Calorie Echo Bike100’ Dumbbell Front Rack Lunge (2×50/2×35)-OR-3 rounds20/16 Calorie Echo Bike15 Dumbbell Front Squats (2×50/2×35)Read More

Strength 4×5 1 Snatch Push Press + 5 Overhead Squat: Coditioning “Diane Bailey” 21-15-9Deadlifts (275/185)Strict Handstand Push UpsRead More

Strength Push Jerk:– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.Back Squat:– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM. Conditioning SpongeBob Squarepants For time:20 Burpee Box Jump Overs (24″/20″)25/20 Calorie...Read More

Strength EMOM Snatch:Perform 10 singles within 50-60% of 1RM Snatch Rest 3 EMOM Clean & Jerk:Perform 10 singles within 50-60% of 1RM Clean and Jerk Conditioning “Shovel and Pail” 30 Back Rack Walking Lunge (115/80)20 Back Squats (115/80)50’ Handstand Walk-rest 1:00-30 Overhead Walking Lunge (115/80)20 Overhead Squats (115/80)50’ Handstand WalkRead More