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 9:00- 1@ 104% On the 10:00- 1@ 106-107% On the 11:00- 1@ 106-107% On the 12:00- 1@ 106-107% On the 13:00-...Read More

Strength Front Squats 7 Rounds on the 1:30sOn the 0:00- 3@ 77%On the 1:30- 1@ 82%On the 3:00- 3@ 77%On the 4:30- 1@ 85%On the 6:00- 3@ 77%On the 7:30- 1@ 88%On the 9:00- 12@ 62% Conditioning “Wise Men” AMRAP 3 Max Rounds of Macho Man (135/95)Rest 3:00AMRAP 3 Max Rounds of Macho Man (155/105)Rest...Read More

Conditioning AMRAP 24In teams of 3 – Waterfall Style10/8 Cal Bike20 KB Swings (24/16)10 Pull-Ups20 Stationary Lunges1 Wall Walk***station ahead must be cleared before moving forwardRead More

Strength “Beast Builder Complex” EMOM 7Min 1 Thrusters @ 115/85Min 2 Thrusters @ 135/95Min 3 Thrusters @ 155/105Min 4 Thrusters @ 155/105Min 5 Thrusters @ 155/105Min 6 Thrusters @ 135/95Min 7 Thrusters @ 115/85Perform max rep unbroken set each minute Conditioning “Long Haul” 2 Rounds For Time20 Push Press (115/85)30 Single Arm DB Box Step-Ups...Read More

Gymnastics Skill Athletes Choice5 Rounds on the 1:30s1 Unbroken Max Set of HSPUor300′ Handstand Walk (10:00 cap)***every break – 3 Ring MU Conditioning “The Undertaker” AMRAP 135 DL (245/165)15 AbMat Sit-Ups25 DUsRead More

Strength Back Squats Based on 5 RM On the 0:00- 9@ 77% On the 2:00- 7@ 84% On the 4:00- 5@ 91% On the 6:00- 3@ 96% On the 8:00- 1@ 100% On the 9:00- 1@ 102% On the 10:00- 1@ 105-106% On the 11:00- 1@ 105-106% On the 12:00- 1@ 105-106% On the 13:00-...Read More

Strength Front Squats 7 Rounds on the 1:30sOn the 0:00- 3@ 75%On the 1:30- 1@ 80%On the 3:00- 3@ 75%On the 4:30- 1@ 85%On the 6:00- 3@ 75%On the 7:30- 1@ 90%On the 9:00- 12@ 60% Conditioning “Complex Fran” for Time6 Bar MU9 C2B Pull-Ups12 Pull-ups21 Thrusters (115/85) 6 Bar MU9 C2B Pull-Ups12 Pull-ups15 Thrusters...Read More

Strength Deadlift 5-3-3-1-1-1building to heaviest Conditioning 5 Rounds for Time2 Rope Climbs6 Deadlifts (275/185)10 Bar Facing BurpeesRead More

Strength “Beast Builder Complex” 5 Rounds on the 2:00s6 Snatch Grip DL3 Hang Power Snatch6 OHS3 3 Squat Snatchbuilding from 55-60% Conditioning “Venti” AMRAP 2020 Wall Balls (20/14)20 Alt DB Snatch (50/35)20 Box Jumps (24/20)20 Single Arm DB Push Press (50/35)20/16 Cal RowRead More

Gymnastics Skill 5 Rounds of 2:30 on machine of your choiceThen your choice1 Strict MU+ 3 Muscle Ups+ 5 Ring Dipsor40-50% of max set Ring MUor4 Pull-ups+ 3 T2B+ 2 C2B Pull-ups+ 1 BMU Conditioning “Swole Cycle” 8 Rounds :20 work/ :10 restStrict Pull-upsAssault Bike CaloriesStrict HSPUAssault Bike CaloriesRead More