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- 1@ 107-108% Conditioning “Overkill” for time21-15-9Double DB P Cleans (50s/35s)Box Jump Overs (24/20)Double DB F Squats (50s/35s)Toes to BarRead 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 Bar Pull-ups8 Double DB Box Step Overs (50s/35s to 24/20)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