Strength Back Squats Based on 5 RM On the 0:00- 9@ 78% On the 2:00- 7@ 85% On the 4:00- 5@ 92% On the 6:00- 3@ 97% On the 8:00- 1@ 102% On the 9:30- 1@ 104% On the 11:00- 1@ 106-107% On the 12:30- 1@ 107-108% On the 14:00- 1@ 107-108% On the 15:30-...Read More

Strength 7 Rounds of 1 5 Position Pause F Squat(:02 Pause@ 1/4, Parallel, Bottom, Parallel, 1/4)Set 1@ 50%Set 2@ 55%Set 3@ 60%Set 4@ 65%Set 5-7@ 65-70% Conditioning “Four Wheel Drive” 5 Rounds AMRAP 421/15 Cal Bike15 Burpee Box Jumps (24/20)Max reps 10m Shuttle Sprints in time remainingRest 4:00Read More

Conditioning For Time15 Chest to Bar Pull-ups8 Double DB Box Step Overs (50s/35s to 24/20)12 Chest to Bar Pull-ups8 Double DB Box Step Overs (50s/35s to 24/20) 9 Chest to Bar Pull-ups8 Double DB Box Step Overs (50s/35s to 24/20)6 Chest to Bar Pull-ups8 Double DB Box Step Overs (50s/35s to 24/20) 3 Chest to...Read More

Midline Conditioning 5 Rounds (10:00 total):30 Ring Body Saw:30 Rest:30 Back Extension Hold:30 Rest Conditioning “Fuller Circle” for Time1500m Row100 DU50 Cal Bike100 DU1000m RowRead More

Strength 5 Rounds on the 2:00s3 Position P Clean + 3 Push Jerks(3 Positions – Pockets, Knee, Floor)Set 1@ 50%Set 2@ 55%Set 3@ 60%Set 4&5@ 60- 65% Conditioning “Bottom Line” AMRAP 73 C&J (135/95)+ 3 T2B6 C&J (135/95)+ 6 T2B9 C&J (135/95)+ 9 T2B***continue adding 3 reps per round until time capRead More

Strength EMOM 10 – Pause 1 1/4 B Squats:02 Pause @ Bottom and Parallel (top of 1/4 squat)Min 1-2@ 50%Min 3-4@ 53%Min 5-6@ 56%Min 7-8@ 59%Min 9-10@ 62% Conditioning “Pinball” 5 Rounds1:00 Wall Balls (20/14) to 10′ target1:00 Alternating DB Snatch (50/35)1:00 Cal Bike1:00 RestRead More

Strength Front Squat 7 Rounds on the 1:30sOn the 0:00- 3@ 79%On the 1:30- 1@ 84%On the 3:00- 3@ 79%On the 4:30- 1@ 87%On the 6:00- 3@ 79%On the 7:30- 1@ 90%On the 9:00- 12@ 64% Conditioning “Fortitude” EMOM 30Odds- 15/12 Cal RowEvens- 15 BurpeesRead More

Strength Squat Clean WavesWave 1- 6@ 65%, 4@ 70%, 2@ 75%Wave 2- 6@ 70%, 4@ 75%, 2@ 80%Wave 3- 6@ 75%, 4@ 80%, 2@ 85% Conditioning For Time30 Pull-Ups15 Thrusters (135/95)20 C2B Pull-Ups15 Thrusters10 Ring MURead More

Strength Beast Builder Complex6 Rounds on the 1:30sRd 1- 11 DL+ 11 Push JerksRd 2- 11 DL+ 9 Push JerksRd 3- 11 DL+ 7 Push JerksRd 4- 11 DL+ 5 Push JerksRd 5- 11 DL+ 3 Push JerksRd 6- 11 DL+ 1 Push Jerk***building each round from 45-50% of 1 RM Push Jerk Conditioning “Biltmore”...Read More

Gymnastics Skill 5x on the 1:30Max set unbroken HSPU (strict if possible) Conditioning “Black Rose” 5x on the 4:00s50 Double Unders5 Bar MU5 Power Snatch (building each round beginning at 55-60%)Read More