Accessory 4×6-10 Dumbbell Single Arm Strict Press (Build to a heavy 6-10 reps across sets) (each side)3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)*Superset movements as desired -then-3 sets30 Second Side Plank (each side)20 Deadbugs20 Alternate V-Ups...Read More

Strength Power clean and jerk :– 3 sets @ 80-85% 1RM Power Clean.*Rest 60-90 seconds between sets* Conditioning “Kratos”10 Rounds:1 Rope Climb4 Strict Handstand Push-ups6 Alternating Dumbbell Snatches (70/50) *Sub 4 Strict Pull Ups for Rope climbs if neededRead More

Accessory “Ab Burner” 3 Rounds1:00 min Plank30 sec side plank (each side)30 flutter kicks (each side) Conditioning “Black Panther”4 Sets:100m Run 10 Single Arm Dumbbell Thrusters (50/35)10 Dumbbell Facing Burpees 10 Single Arm Dumbbell Thrusters (50/35)100m Run -Rest 2:00 between sets-Read More

Conditioning “Back it Up”30 Chest to Bar Pull Ups30 Back Squats (185/125)-at 5:00-20 Bar Muscle Ups20 Back Squats (225/155)-at 10:00-10 Burpee Bar Muscle Ups10 Back Squats (315/225)-at 15:00-15 Chest to Bar Pull Ups10 Bar Muscle Ups5 Burpee Bar Muscle Ups15 Back Squats (185/125)10 Back Squats (225/155)5 Back Squats (315/225)Read More

Accessory 8-8-6-4 *Weighted* (supinated) chin-ups (or strict if you cannot add weight) (Build to a challenging weight for each set)4×8-10 Dumbbell Bent over row (each side) (Heavy)3×15 deficit push ups (Hands and Feet on 45 plates) Conditioning “Event 4” AMRAP 10 Minutes10 Snatches (95/65)-Rest 1 minute-10 Snatches (135/85)-Rest 1 minute-10 Snatches (185/125)-Rest 1 minute-In remaining...Read More

Strength/Skill 3 rounds3 Ring Muscle Up10 Deadlifts (315/225)100’ Handstand walk Conditioning “Ski & Sit” AMRAP 15 MInutes20/16 Calorie Row (OR Ski)20 GHD Sit-ups10 Deficit Handstand Push Ups (6”/4”)Read More

Strength Push Jerk:Build to a heavy set of 3. *Cycle These! Conditioning “Treglet”2 Sets:5 rounds6 Clean and Jerks (185/125)6 Burpee Box Get Overs (48”)-rest 1:1 b/t sets-Read More

Strength Snatch3×1 @85-90%*Rest 60-90 secs between sets Conditioning “Thruster Run 3.0”For Time:18 Dumbbell Thrusters (50s/35s)200m Run15 Dumbbell Thrusters (50s/35s)200m Run12 Dumbbell Thrusters (50s/35s)200m Run9 Dumbbell Thrusters (50s/35s)200m Run6 Dumbbell Thrusters (50s/35s)200m Run3 Dumbbell Thrusters (50s/35s)Read More

Accessory 12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)3×6-10 Arnold press (Moderate/Heavy)3×12 Rear Dumbbell Delt raises (Moderate) Conditioning “Jeff Gordon”4 Sets (1 Set every 5 Minutes)21 Chest to Bar Pull Ups15 Box Jump Over (24”/20”) (must clear the box)9 Thrusters (135/95)Read More

Strength/Skill 15-10-5Deadlifts (275/185)Bar Muscle Ups Conditioning 2 Sets:6 Minute AMRAP2 Rounds80 Double Unders20 Toes to Bar-straight into-Max burpee to 6” target-Rest 2 Minutes between sets- *SCORE is total BURPEES ONLY each set *SCORE is total BURPEES ONLY each setRead More