Skills 3 sets 25/20 Calorie Row100’ handstand walk5 Rope Climbs-Rest 1:1 b/t sets- Conditioning 4 rounds24/18 Calorie Echo Bike (OR 28/24 Calorie Assault Bike)12 Single Arm Dumbbell Push Press Right Arm (50/35)12 Single Arm Dumbbell Push Press Left Arm (50/35)8 Bar Muscle UpsRead More

Strength 3 High Hang Snatch x 5 sets * Work up in weight, go by feel * Conditioning 5 SetsAMRAP 3 Minutes3 Deadlifts (275/185)6 Push Ups9 Box Jumps (24”/20”)-Rest 1 Minute-* Start each AMRAP where you left the previous one off atRead More

Strength Back Squat:10 reps @ 60%8 reps @ 70%6 reps @ 75%4 reps @ 80%* Rest as needed between sets * Conditioning “We Are The Champions”500m Row50 Wall Balls (20/14)50 Chest to bar Pull Ups500m Row25 Wall Balls (20/14)25 Chest to bar Pull Ups500m RowRead More

Strength Snatch:– 3×1 @80-85% of Heavy Single Snatch* Complete 1 rep on the minute for 3 sets * Conditioning “Did My Time” 3 Rounds21/15 Calorie Row21 Overhead Squats (75/55)21 Toes to Bar -Rest 5 MInutes- For Time:42/34 Calorie Row42 Overhead Squats (75/55)42 Toes to BarRead More

Skills Hand Stand Walk Skills Hand Stand Push-Up Skills Conditioning “Fight Just To Keep Alive” 10 rounds35 Double Unders5 Strict Handstand Push UpsRead More

Strength 5 Front Squats x 5 sets * Work up in weight each set (not to a heavy)* In between sets perform 12/10 cal assault bike Sprint on last 3 sets. Conditioning “Back On The Street” For Time:3-6-9-12-9-6-3Power Clean and Jerk (155/105)Burpee Box Jump Over (24”/20”)Read More

Gymnastics/Skills T2B,C2B,Bar MU 1-1-1,2-2-2,3-3-3……… T2B,C2B,Bar MU 5-5-5,5-5-5,5-5-5……… Conditioning “Rising Up” 6 SetsAMRAP 2 Minutes50 Air SquatsMax Calorie Echo (OR Assault) Bike-Rest 2 Minutes between sets –Read More

Strength Push Press 10-10-8-8-4-4 * Move up in weight each set.* In between sets perform 10 Dumbbell Flies + 20 banded curls + 20 Banded triceps press downs. Conditioning “Mr. Joshua”5 rounds400m Run30 GHD Sit ups15 Deadlifts (250/175)Read More

Strength Bench Press 10-8-6-4-2 * Move up in weight each set.* In between sets perform 20 push-ups as fast as possible and 10 bent over barbell rows. Conditioning “Triangle Couplet” 15-10-6 reps for time of:Overhead Squats (135/95)Bar muscle-ups -Rest 5 Minutes- 45 Overhead Squats (95/65)45 Chest to bar pull upsRead More

Conditioning “Triple 3” For time:Row 3000m300 Double UndersRun 3 milesRead More