Strength Back Squat:– 5 sets of 5 reps. In between sets perform 12/10 cal on the Assault Bike for four total sets. Sprint* rest 60-90 seconds between sets * Conditioning “Stars and Stripes” For time:10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x70s/50s)*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)Read More

Accessory 3 Sets30 Supermans50ft Single DB Overhead Carry (Left)50ft Single DB Overhead Carry (Right) Conditioning “God Bless The U.S.A For time:100 Single Dumbbell Stepback Lunges (50/35) (Total)50 Sit Ups25 Handstand Push Ups-Rest 3 Minutes-50 Single Dumbbell Stepback Lunges (50/35) (Total)25 Sit Ups15 Strict Handstand Push UpsRead More

Strength Pause Overhead Squat:– 2×3, 2×2, 2×1 In between sets perform HEAVY Double Dumbbell Overhead Hold (45 seconds)* Rest 60-90 seconds between sets * Conditioning “Proud to be an American”5 rounds200m Run1 Rope Climb-Rest 1:1-5 rounds200m Run4 Muscle UpsRead More

Strength Power Clean + Clean + Push Jerk + Jerk + Clean:– (1+1+1+1+1) x 3 sets. Work up to 70-75% 1RM Clean and jerk.* Rest 60-90 secs between sets Conditioning “The Rescuers Down Under”30-24-18Chest to Bar Pull-ups30-24-18Thrusters (95/65)Read More

Skills “Thumbelina” 5 Rounds200m Run20 Toes to bar Conditioning “Balto”For time:150 Double Under5 Snatches (135/95)4 Snatches (155/105)3 Snatches (185/115)2 Snatches (205/135)1 Snatch (225/145)*No more than 2 missesRead More

Strength Pause Back Squat + Back Squat:– (2+3) x 5 sets. In between sets perform 12/10 cal on the rower for four total sets. Sprint* rest 60-90 seconds between sets * Conditioning “James & The Giant Peach”3 Rounds27 Wall Balls (20/14)18 GHD Sit-ups (OR 27 Alternating V Ups)9 Power Cleans (185/125) -Rest 2 Minutes- 2...Read More

Strength Snatch deadlift + Pause Power Snatch + Snatch + Snatch Balance :– (1+1+1+1) x 4 sets.*Rest 60-90 seconds between sets * Conditioning “The Pagemaster”AMRAP 20 Minutes20/15 Calorie Assault Bike (15/12 Calorie Echo Bike)20 Bar Facing Burpees20 Deadlift (225/155)100 Double UndersRead More

Strength In The Hole Front Squat:– 4×5. Keep these a little “lighter”. (12/10 cal on assault bike for three total sets. SPRINT)* rest 60-90 seconds between sets * Accessory “AB Burner”3 Sets:20 Abmat Situps30 Flutter Kicks (each side)40 sec plank hold50ft Single DB Overhead Carry (each side) Conditioning “The Iron Giant” 5 Sets (1 Set...Read More

Conditioning 4 rounds:30/20 Calorie Bike Erg20 Toes To Bar10 Thrusters (135/95)40’ Overhead Walking Lunge (135/95)*Sub 30/20 calorie on another machine or 300m run if neededRead More

Strength Snatch:– MAX OUT DAY!* Rest a little longer than normal between sets when you reach heavier sets * Conditioning “Put Your Hands In The Air”3 Sets:10 Bar Muscle Ups75’ Handstand Walk15 Deadlifts (225/155)20 Dumbbell Shoulder to Overhead (2×50/35)-Rest 1:1 b/t sets-Read More