Clean Technique 5x on the 2:00s1 Hang P Clean1 P Clean1 Hang Squat Clean1 Squat CleanSet 1@ 50%, Set 2@ 55%, Sets 3-5@ 60% “Layover” for Time5 Rounds15/10 Echo Bike10 C2B Pull-upsDirectly into 5 Rounds10 P Clean (95/65)10 P Jerks (95/65)Read More

Stamina Squats EMOM 16Odds – 1 F SquatEvens – 2 B Squats***All sets performed @ 82% of 1RM F Squat Conditioning “Isa- Ball” AMRAP 123 P Snatch (135/95)15 Wall Balls (20/14)Read More

Don’t forget your unwrapped present to be donated ~ and if you do, the box will be there all weekend long! “12 Days of Christmas” for Time (cap 45:00)to be performed in the style of the song1 Bar Muscle Up / modify (2) GI-Janes2 Jerks 3 Front Squats 4 Hang Power Cleans 5 Deadlifts6 Burpees7...Read More

Conditioning “Bah Humbug” 4 RFT30 Alternating Pistols10 Double DB Hang Clusters (50s/35s)5 Devils Press (50s/35s)Read More

Bar Cycling (cap 15:00) 5 Squat Snatch @ 60%rest 1:005 Squat Snatch @ 65%rest 1:005 Squat Snatch @ 70%rest 1:005 Squat Snatch @ 75%rest 1:00 5 Squat Snatch @ 80% Conditioning “Double Check” 5x on the 4:00s50 DUs20/15 Cal Row10 F Squats (155/105)Read More

Power Clean Technique 5 sets of 3 Low (below knee) Hang Power CleansRest as needed between setsSet1 @ 60%, Set2 @ 65%, Sets 3-5 @ 70% Conditioning “Black and Bluer” 5 RFT10 P Cleans (135/95)10 Bar Facing BurpeesRead More

Stamina Squats EMOM 14Odds- 2 F SquatsEvens- 4 B Squats***All sets performed @ 72% of 1RM F Squat Conditioning “Eighteen Wheeler” AMRAP 1813/10 Cal Echo Bike15 Wall Balls (20/14)12 Alt DB Snatch (50/35)9 T2BRead More

Conditioning “Tread Water” for Time2k/1600m Row150 DU10 Rounds of Cindy Cindy is:5 Pull-ups10 Push-ups15 Air SquatsRead More

Oly Strength Accessories KB Hang Hi Pulls3x 12 @ HAP Narrow Grip KB/DB Bent Over Rows3x 6 @ HAP Conditioning “The Swinging Gate”AMRAP 215 BurpeesMax KB Swings (70/53) in time remainingRest 1:00 between AMRAPS ***workout ends when 100 KB Swings are accumulatedRead More

Barbell Cycling 7 Rounds on the 2:00sRd1- 7 Hang S Cleans + 1 P JerkRd2- 6 Hang S Cleans + 2 P JerksRd3- 5 Hang S Cleans + 3 P JerksRd4- 4 Hang S Cleans + 4 P JerksRd5- 3 Hang S Cleans + 5 P JerksRd6 – 2 Hang S Cleans + 6 P...Read More