Strength 6 Deadlifts x 3 working sets Conditioning Home Alone 5 Rounds12 Single Arm Hang Dumbbell Clean and Jerks (50/35)14 GHD Sit Ups16 Alt. Dumbbell Step ups (50/35) (24”/20”)Read more

Strength 2 Snatch Pulls + 2 Snatch x 2 sets @73% of 1RM2 Snatch Pulls + 2 Snatch x 3 sets @78% of 1RM Conditioning Winter Wonderland The Santa Claus 60 Double Unders30 Pull Ups60 Double Unders20 Chest to Bar60 Double Unders10 Burpee Pull Ups60 Double Unders20 Chest to Bar60 Double Unders30 Pull Ups60 Double UndersRead more

Strength 20 Back Rack Walking Lunge Steps x 5 sets – Work up to challenging weight– Superset 5x max height/distance broad jumps 10 Barbell Chinese Row x 3 sets (Work up to a max) – Superset 12 Kipping Pull Ups Conditioning Cupid FULL SEND FRIDAYFor Time15-10-5Dumbbell Thrusters (2×50/35)30-20-10Chest to Bar Pull Ups5 MINUTE CAP-rest Until Minute 6-30-20-10Dumbbell Thrusters (2×35/20)15-10-5Bar Muscle Ups8 MINUTE CAPRead more

Conditioning Blitzen EMOM 21 MinutesMinute 1: 20 Wall Balls (20/14)Minute 2: 20 GHD Sit UpsMinute 3: 200m RunRead more

Strength 1 Power Clean + 1 Hang Clean + 1 Clean x 2 sets @ 70% of 1RM Clean1 Power Clean + 1 Hang Clean + 1 Clean x 3 sets @ 75% of 1RM Clean Conditioning Vixen For time:50 Dumbbell Snatches (50/35)100 Double Unders100’ Handstand Walk100 Double Unders10 Rope Climbs100 Double Unders100’ Handstand Walk100 Double Unders50 Dumbbell Overhead Squats (50/35) Wellness Wednesday Do you struggle to stay on track with healthy food choices during the holidays? Click below for helpful tips! 5 Ways to Be Intentional With Your Food Choices During the HolidaysRead more