Strength Back Squat Wave Week 4Wave 1- 6@ 76%, 4@ 82%, 2@ 88%Wave 2- 6@ 82%, 4@ 88%, 2@ 94%Wave 3- 6@ 88%, 4@ 94%, 2@ 100%***weights based on 5RM from 11/25 Conditioning “Dopamine” 5 Rounds on the 5:00s20/14 Cal Row20x 10m Shuttle20/14 Cal BikeRead more

Conditioning For Time “12 Days of Christmas”In the style of the song1 Wall Walk2 Ring Dips3 Shoulder to Overhead (95/65)4 Pull-Ups5 Plate GTOH (45/25)6 OH Plate Lunges (45/25)7 Burpees8 SDLHP (95/65)9 Hand Release Push-ups10 Wall Balls (20/14)11 T2B12 Power Snatch (95/65)Read more

Strength Tempo F Squats7 Rounds on the :90s1 Rep w/ :10 down, no pause, up normallyStart at 55% building throughout Conditioning “Blitzen” 5 RFT20/15 Cal Row10 Thrusters (115/85)Read more

Primer 3 Sets for Quality:20 Overhead Bar Hold:20 Dead Hang:20 Hip Extension HoldRest as needed between sets Conditioning “Happy Hour” 3 RFT12 Power Cleans (135/95)12 C2B Pull-Ups12 Push Jerks (135/95)12 T2BRead more

Strict Gymnastics 7:00 Ascending Ladder1,2,3,4,5…Strict HSPUStrict Ring DipsPush-upsRest 3:00AMRAP 5 (at conversational pace)2 Wall Walks10 Weighted AbMat Sit-ups Conditioning “Castaway” for Time100 Air Squats50/35 Cal Row25 Hang P Snatch (115/85)Read more