Strength Stamina Squats EMOM 12Odd – 3 Front SquatsEven – 6 Back SquatsPerform each 66% of 3RM Conditioning Tailspin AMRAP 1415 Thrusters (95/65)30 DU15 C2B Pull-ups30 DURead more

Strength On the 2:30 x 5 Sets:3-Position Power Snatch3-Position Squat Snatch Barbell load – 60% of 1RM Snatch Conditioning “BFF”Teams of 2Ascending Ladder for 25 Minutes3-6-9-12-15…Row CaloriesKettlebell Swings (53/35)Wallballs (20/14) Read more

Conditioning For Time:1000m Run5 Rounds:5 Strict Pull Ups7 Hand Release Push Ups9 Cal Bike1000m Run3 Rounds:5 Strict Pull Ups7 Hand Release Push Ups9 Cal Bike1000m Run1 Round:5 Strict Pull Ups7 Hand Release Push Ups9 Cal BikeRead more

Strength Odd Object Conditioning12 EMOM:Odd, Deal over the shoulderEven, 40m Farmer Carry***Perform both heavy as possible Conditioning “Double Header”For Time:50/35 Calorie Assault Bike… Directly into:100-80-60-40-20 – Double-Unders50-40-30-20-10 – AbMat Sit-Ups… Directly into:50/35 Calorie Assault BikeRead more

Strength ***Post WOD MidlineOn the Minute x 9 (3 Rounds):Minute 1 – Strict TTBMinute 2 – GHD Static Hold – Belly Up (Supine)Minute 3 – Banded Good Mornings Conditioning “Run DMC”4 Rounds:200 Meter Run, 8 Bar Muscle-Ups200 Meter Run, 12 DB Power Snatches (70/50)Read more