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- 1@ 104% On the 14:00- 1@ 104% Conditioning “Underrated” AMRAP 930 Double Unders1 Hang Squat Clean (135/95)30 Double Unders2 Hang Squat Cleans30 Double Unders3 Hang Squat Cleanscontinue adding one rep to time capRead 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 DU3 Rounds of Nate100 DU2 Rounds of Nate100 DU Nate= 2 Ring MU+ 4 HSPU+ 8 KB Swings (32/24 kg)Read more

Conditioning For TimePartition this work in any manner you want81 Box Jump Overs (24/20)54 Cal Row27 DB Squat Snatch (70/50)9 Rope ClimbsRead 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 Cal Bike15 C2B Pull-UpsCash-Out 15 Clusters (135/95)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