STRENGTH Tempo Front Squat 3-3-3-3 CONDITIONING Snickers3 Sets20/15 Calorie Echo Bike (OR 25/20 Calorie Assault Bike)12 Bar Facing Burpees12 Squat Clean Thruster (115/75)-Rest 3:00 b/t sets-Read more

STRENGTH Double DB Bench 5×10 & Barbell Bench Press AMRAP in :30* You will do 5 sets of 10-10-10-10-10 Double DB Bench Press (50 total reps) and 5 sets of as many reps as possible of barbell bench press in 30 seconds (95/55#)  CONDITIONING Good FridayPartner Throwdown Friday!!!“Team Tron”50 Power Snatch (155/105)40 Clean and Jerks (185/125)30 Synchro Bar Muscle UpsRead more

CONDITIONING “Filthy Fifty”50 Box Jumps (24/20 in)50 Jumping Pull-Ups50 Kettlebell Swings (1/.75 pood)50 Walking Lunge Steps50 Knees-to-Elbows50 Push Presses (45/35 lb)50 Back Extensions50 Wall Ball Shots (20/14 lb)50 Burpees50 Double-UndersRead more

CONDITIONING Easter BunnyFor Time:60-50-40-30-20-10Calorie Bike*50ft Handstand Walk after each set *Ladies’ Calories: 40-32-24-16-8 CORE 5 Rounds10 Weighted GHD Situps to Parallel10 Dip Support Leg Raise6 Ab Wheels 10 Landmine Windmills (each side)30yd Single DB Farmers Carry (each side – as heavy as form can be maintained) *Rest 2:00 b/t sets WELLNESS WEDNESDAY ᴡʜᴀᴛ ʏᴏᴜ ᴇᴀᴛ ɪꜱ ꜰᴇᴇᴅɪɴɢ ᴅɪꜱᴇᴀꜱᴇ ᴏʀ ꜰɪɢʜᴛɪɴɢ ɪᴛ Let’s focus on foods that 𝙗𝙤𝙤𝙨𝙩 𝙤𝙪𝙧 𝙞𝙢𝙢𝙪𝙣𝙚 𝙨𝙮𝙨𝙩𝙚𝙢 & 𝙛𝙞𝙜𝙝𝙩 𝙙𝙞𝙨𝙚𝙖𝙨𝙚. Here are a few of my favorites✅ Salmon✅ Leafy greens like kale✅ Oysters✅ Citrus fruits✅ Brazil nuts✅ Berries✅ Chia seeds✅ Walnuts There are many more foods that are high in antioxidants that will help boost your immune system and have anti-inflammatory markers! 𝗦𝘁𝗮𝗿𝘁 𝗯𝘆 𝗲𝗮𝘁𝗶𝗻𝗴 𝗺𝗼𝘀𝘁𝗹𝘆 𝘃𝗲𝗴𝗴𝗶𝗲𝘀, 𝘀𝗼𝗺𝗲 𝗳𝗿𝘂𝗶𝘁, 𝗮𝗻𝗱 𝗻𝘂𝘁𝘀. What foods can you incorporate into your plan this week?Read more

STRENGTH 3 Rounds8 Strict Pullups12 Single Arm Banded Lat Pulldown (each side) @ moderate weight – maintain quality15 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality45 sec max reps Inverted Skull Crusher – maintain quality CONDITIONING Energizer BunnyFor time:21-15-9Deadlifts (185/125)Ring Push Ups-rest 2:00-15-12-9Deadlifts (225/155)Ring Push Ups-rest 2:00-9-7-5Deadlifts (275/185)Ring Push UpsRead more