Conditioning “Seven Wonders” for Time3 Rounds 7 DL (115/85)7 T2B7 P Press (115/85) Then row 750/500mDirectly into 3 Rounds7 DL (115/85)7 T2B 7 P Press (115/85)Then row 750/500mDirectly into 3 Rounds7 DL (115/85)7 T2B7 P Press (115/85)Read More

Strength EMOM 10 – 1 Snatch SingleMin 1@ 65% Min 2-10@ build to heaviest Conditioning AMRAP 1050/35 Cal Echo Bike100 DUIn time remaining, max reps P Snatch (115/85)Read More

Conditioning “Floor It” 5 Rounds on the 5:00s100′ HSW5 Power C&J (185/135)15/12 Cal BikeRead More

Strength 12:00 to build to heaviest Cluster Conditioning “Press Coverage” 10 RFT10 F Squats (75/55)35 DUsRead More

Conditioning “Minute to Win It” 5 Rounds1:00 Max Burpees1:00 Max KB Swings1:00 Max Bike Calories1:00 RestRead More

Conditioning “Triple Play” AMRAP 20200m Run, 3 Box Jumps, 3 P Cleans200m Run, 6 Box Jumps, 6 P Cleans200m Run, 9 Box Jumps, 9 P Cleans…etc until time capBox (24/20), Bar (135/95)Read More

Snatch Technique 4 Rounds on the 2:00s1 Low Hang Snatch Pull1 Low Hang Snatch Hi Pull1 Low Hang Squat Snatch 1 OHSSet 1@ 40%, Set 2@ 45%, Set 3@ 50%, Set 4@ 55% Conditioning “Jackie Legs” for Time70/50 Cal Row30 Bar MU50 OHS (115/85)Read More

Conditioning “Dirt Nap” 3 RFT15 Hang Squat Cleans15 Lateral Bar BurpeesRead More

Strength EMOM 101 Bear Complex***build to heaviest Conditioning “Fight Song” for Time60 Wall Balls (30 to 10’/20 to 9′)40 Box Jumps (24/20)20 Alternating PistolsRead More

Conditioning “Slumber Party” 2 RFT20 Jerks (135/95)4 Rounds of Cindy800m RunCindy= 5 Pull-ups, 10 Push-ups, 15 Air SquatsRead More