CONDITIONING Black Hills Spruce10 Min AMRAP (Team of 2)250/200m Row25 GHD Sit Up (OR V Ups)*One partner at each station, then switch.-Rest 5:00-10 Min AMRAP (Team of 2)109 Double Under (Together)2 Rope Climbs7 Burpee Box Get Over (48in)*One partner at each station, then switch.-Rest 5:00-10 Min AMRAP (Team of 2)1 Round of “DT” (back and forth)12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Shoulder to Overheads (155/105)Read more

STRENGTH 8 Back Squat @ 55% 6 Back Squat @ 65% 4 Back Squat @ 75% 2 Back Squat @ 85% CONDITIONING Quaking Aspen18 Minute EMOM3 roundsMinute 1: 15/12 Calorie Bike Minute 2: 10 Box Jumps (24”/20”)Minute 3: 15/12 Calorie BikeMinute 4: 3 Muscle UpsMinute 5: 15/12 Calorie BikeMinute 6: 25’ Handstand WalkRead more

STRENGTH 1 Power Clean to Parallel into Front Squat x 2 x 2 sets @70-80% of 1RM 1 Power Clean to Parallel into Front Squat x 2 x 2 sets @80-85% of 1RM 1 Power Clean to Parallel into Front Squat @85-90% of 1RM CONDITIONING California Redwood3-6-9-12-15 Dumbbell Power Cleans (50s/35s)Toes to BarBurpee Over DumbbellsRead more

STRENGTH EMOM x 5 minutes:1 High Hang Squat Snatch– Work up in weight EMOM x 5 minutes:1 Hang Squat Snatch– Work up in weight EMOM x 5 minutes:1 Squat Snatch– Work up in weight CONDITIONING Tulip Poplar2 sets (1 set every 5 minutes)25/20 Calorie Row 25 Wall Balls (20/14)100 Double UndersRead more

STRENGTH 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 2 sets @65% of 1RM Snatch 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @70% of 1RM Snatch 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @75-80% of 1RM Snatch 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @80-85% of 1RM Snatch CONDITIONING Just The Way You AreFULL SEND FRIDAY3 Sets:30 Chest to bar Pull Ups30 Thrusters (95/65)-3 Minute Recovery Row OR Run b/t sets-Read more