Strength Back Squat WavesWave 1- 6@ 83%, 4@ 89%, 2@ 95%Wave 2- 6@ 89%, 4@ 95%, 2@ 101%Wave 32- 6@ 95%, 4@ 101%, 2@ 107% Conditioning Grim Reaper – AMRAP 521-15-9OHS (95/65)Toes to BarRest 5:00AMRAP 515-12-9Thruster (95/65)Chest to Bar Pull-UpsRead more

Strength Push Press4 sets of 6, rest 2:00 between Conditioning “Speedo” 5 Rounds on the 3:00s21/15 Cal Row15 Plate Hops5 Thrusters***build to heavy Thruster weightRead more

Strength Double KB Single Leg DL3 sets of 6 each legBuild to heaviest as possible Conditioning 21-15-9 for TimeDeadlift (225/155)Bar Facing Burpees***30/20 Cal Bike in between setsRead more

HAPPY NEW YEAR Conditioning “Holleyman” 30 RFT5 Wall Balls (20/14)3 HSPU1 Clean (225/155)Read more

Conditioning EMOM 24 (6 Rounds)Min 1: 35 Double UndersMin 2: 10 Left Arm DB Hang C&J (50/35)Min 3: 10 Toes to BarMin 4: 10 Right Arm DB Hang C&J (50/35)Read more