Strength 8 Deadlifts x 3 working sets * Move up in weight each set Conditioning Dancer Row 500m20 Bodyweight bench pressesRow 1000m15 Bodyweight bench pressesRow 2000m10 Bodyweight bench pressesRead more

Strength 1 Hang Snatch + 1 Snatch x 2 sets @ 75-80% of 1RM1 Hang Snatch + 1 Snatch x 3 sets @ 80-85% of 1RM Conditioning Rudolph 3 sets15 Toes to Bar10 Burpee box jump overs (24”/20”)5 Power cleans (185/125)-1:00 Rest between sets-Read more

Strength 5 Push Press x 5 sets (work up to a 5RM) – Superset 10x single-arm Dumbbell Press, each arm (Light weight) Conditioning Fireside Roast and Toast 3 setsAMRAP 3 Minutes75 Double Unders25 Wall Balls (20/14)Max Double Dumbbell Step Up and over (50s/35s)(24/20)– rest 1:00 between sets –Read more

Conditioning Gingerbread House Teams of 21000m Row100 GHD Sit Ups250’ Handstand Walk100 GHD Sit Ups1000m Row *Split all reps as desiredRead more

Skills 5 rounds of:-5 Strict Handstand Pushups against wall or 5 Handstand Pushups from Box + 30 second Handstand Hold -100 foot Farmers Carry [75/50] [two dumbbells] Conditioning Hot Cocoa 2 Sets (1 Set every 8 Minutes)30/24 Calorie Row600m Run30/24 Calorie RowRead more