Strength Deadlift 5 Sets of 1Tempo: 6 Seconds Up, 6 Seconds Down Sets: 45-50-55-55-55% of 1RM Conditioning “Breakfast Club”5 Rounds of AMRAP 1:30: 25 Double Unders6 Deadlifts (225/155)25 Double UndersMax Strict Handstand Push-ups in Time Remaining Rest 30 Seconds Between RoundsRead more

Strength Back Squat:5 Repetitions @ 70%4 Repetitions @ 75%3 Repetitions @ 80%1 Repetition @ 84%1 Repetition @ 87%1 Repetition @ 90% Conditioning “Rug Mouse”20 Minute Assault Bike On the 0:00, 4:00, 8:00, 12:00 and 16:00:8 Chest to Bar Pull-ups8 Burpee Box Jump Overs (24/20)50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)Read more

Strength Capacity Builder:EMOM 108 Bar Facing Burpees Conditioning “BFF” AMRAP 20100 Double Unders50 Wall Balls (20/14)40 Cal Row 30 Alt DB Snatch (50/35)20 T2B Read more

Strength 6x on the 2:00Power Clean+ Hang Power Clean+ S Clean+ Hang S Clean+ Jerk Conditioning AMRAP 1612/10 Cal Row20 SA KB OHS (24/16)20 Alt Jumping Lunges (L+R=1)12 KB Swings (24/16)Read more

Strength On the 3 Minutes x 3 Rounds:7-5-3Back SquatPush JerkThrusterBarbell: 50% of 1RM Clean and Jerk Conditioning “Miracle Grow”5 Rounds:200 Meter Run15/12 Calorie Assault Bike12 Strict Handstand Push-upsRead more