Strength Back Squats Based on 5 RM On the 0:00- 9@ 76% On the 2:00- 7@ 83% On the 4:00- 5@ 90% On the 6:00- 3@ 95% On the 8:00- 1@ 100% On the 9:00- 1@ 102% On the 10:00- 1@ 104% On the 11:00- 1@ 104% On the 12:00- 1@ 104% On the 13:00-...Read More
Strength On the 0:00 – EMOM 72 Box Front SquatsSet 1&2@ 50%, Sets 3&4@ 55%, Sets 5-7@ 60%At the 9:00 – 5 sets on the 2:00s1 rep 1 1/4 F Squat+ 1 F SquatSet 1@ 50%, Set 2@ 55%, Sets 3-5@ 60% Conditioning “Man on Fire” for Time5 Rounds of Nate100 DU4 Rounds of Nate100...Read More
Strength Beast Builder BenchmarkAMRAP3 – rest 3:00 – AMRAP33 Macho Man Complexes (115/85)3 Macho Man Complexes (135/95)3 Macho Man Complexes (155/105) 3 Macho Man Complexes (185/125)3 Macho Man Complexes (205/145)Max Macho Man Complexes (225/155)Macho Man = 3 P Cleans+ 3 F Squats+ 3 Jerks Conditioning “Arm and Hammer” for timeBuy-In 15 Clusters (135/95)Then 3 Rounds21/15...Read More
Conditioning Strict HSPU – On the 0:0050 Strict HSPU (scale to Kipping/pike press)Strict Pull-ups – On the 7:00Max Set of Unbroken Strict Pull-ups Bubbles – on the 10:00AMRAP 128 Bar Facing Burpees25 DURead More
Strength B Squat – based off 5 RM retest 1/20On the 0:00- 9@ 70%On the 2:00- 7@ 77%On the 4:00- 5@ 84%On the 6:00- 3@ 89%On the 8:00- 1@ 96%On the 9:00- 1@ 99%On the 10:00- 1@ 102%On the 11:00- 1@ 105%On the 12:00- 1@ 108% Conditioning “Dead Space” 5x on the 5:00s7 P Snatch...Read More
Strength With a running clock, at the 0:004 sets on the :90sSnatch Balance+ Pause OHSAt the 6:00, 6 sets on the :90sHang P Snatch+ OHS+ Hang Squat SnatchSet 1@ 50%, 2@ 54%, 3@ 58%, 4@ 62%, 5&6@ 65-70% Conditioning “Paw Patrol” AMRAP 1560 DU20 T2B10 Hang Squat Snatch (135/95)Read More
Oly 5 sets buildingClean Pull w/;05 return to floor+ Clean Hi Pull+ Hang CleanSet 1@ 65%, 2@70%, 3@ 75%, 4&5@ 80% Conditioning For Time3 Rounds of 1 Round of DT10 Pull-UpsDirectly into 2 Rounds1 Round of DT10 HSPUDirectly into 1 Round1 Round of DT10 Bar MURead More
