STRENGTH Bench Press 5-5-4-4-4 CONDITIONING The Boogie Man3 Sets:AMRAP 2 Minutes3 Power Cleans (225/155)10 Bar Muscle UpsMax Calorie Echo Bike-Rest 4 Minutes between sets-Read more

STRENGTH Mayhem Mini Pump Arms/Core3 Rounds7 reps Single Arm KB Sit Ups (each side)11 Deficit Pushups (moderate deficit)11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality14 Single Dumbbell Waiter Hold Curl14 Pulse Ups21 Kettlebell Front Rack March Steps (each side)-Rest 2 Min between sets- CONDITIONING 3 Rounds for time:40 cal Row30 Single DB Step Up (50/35)20 T2BRead more

CONDITIONING “Half Murph”800m Run50 Pull Ups100 Push Ups150 Squats800m Run OPTIONAL CORE 4 Rounds:25 Abmat20 4-count Flutter kicks15 V-Ups:30sec Superman HoldRead more

STRENGTH Back Squat 4×3 @ 75%, building each set CONDITIONING “Andi”For Time:100 Hang Power Snatches 65/45 pounds100 Push Presses, 65/45 pounds100 Sumo Deadlift High Pulls, 65/45 pounds100 Front Squats, 65/45 poundsRead more

CONDITIONING “Barbara Ann”5 Rounds for Time:20 Handstand Push-Ups30 Deadlifts 135/95 pounds40 Sit-Ups50 DU3:00min RestRead more