STRENGTH Deadlift 8*6*6*4*4* building from 60%*5 box jumps 30/24 after each set CONDITIONING Hurt3 Sets10 Overhead Squat (115/80)20 GHD Sit Up (OR 40 Alt. Leg V-Up)10 Overhead Squat (115/80)20 Toes to Bar10 Overhead Squat (115/80)Rest 2:00min between setsRead more

CONDITIONING Murph Prep:7 Min AMRAP200m Run10 Strict Pull-Ups-Rest 3 Min-7 Min AMRAP200m Run15 Push-Ups-Rest 3 Min-7 Min AMRAP200m Run25 Air Squats*Suggested 20lb/14lb Vest if planning to wear one for Murph. Core For Quality:2-3 Rounds15 Abmat Situps20 Flutter Kicks (each side)30 Sec Plank40 yd KB Front Racked Left/Overhead Carry Right40 yd KB Front Racked Right/Overhead Carry Left30 sec plank20 Flutter Kick (each side)15 abmat situps-Rest 1:00 b/t rounds-Read more

Mayhem Mini-Pump – Lower Body Push/Pull4 Rounds10 Barbell Back Squat @ moderate weight – maintain quality10 Barbell Romanian Deadlift @ moderate weight – maintain quality6 Rear foot elevated DB Split Squat (each side) @ moderate weight20 yd Lateral Band Walk @ moderate resistance – maintain quality-Rest 2:00min between round- CONDITIONING Ice the Hitman10 Sets (1 set every 2 minutes)5 Power Snatches (135/95)3 Strict Handstand Push Ups1 Rope Climb (OR 5 Strict Pull-Ups)Read more

Mini-Pump – Upper Body Posterior3-4 Rounds10 Banded Lat Pulldowns @ moderate weight – maintain quality10 Seated Neutral Grip Banded Row @ moderate weight – maintain quality10 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality15 Single Arm Standing Tricep DB French Press (each side) @ moderate weight-Rest 2:00min between rounds- CONDITIONING HellbentWith a Partner:400 Double Unders (split as desired)200 Wall Balls (20/14) (split as desired)*One person working at a time *Individual Version: Cut reps in half. WELLNESS WEDNESDAY “𝙄’𝙢 𝙜𝙤𝙞𝙣𝙜 𝙤𝙪𝙩 𝙩𝙤 𝙖 𝙧𝙚𝙨𝙩𝙖𝙪𝙧𝙖𝙣𝙩, 𝙬𝙝𝙖𝙩 𝙨𝙝𝙤𝙪𝙡𝙙 𝙄 𝙚𝙖𝙩?” Great news! You can stay on track and still eat out, here’s how:✅ Eat your veggies first✅ Stick with water✅ Don’t be afraid to sub-out higher fat and carb options with healthier options✅ Utilize the plate method✅ Use your hands to measure potion sizes (2 fists of veggies, 1 palm of protein, 1 fist of starch)✅ Slow down &...Read more

STRENGTH Hang Muscle Snatch + Snatch Drop 3×3 CONDITIONING Fist of Khonshu2 Sets (1 set every 8 minutes)25 Box Jumps (30”/24”)50 Toes to BarRead more