Conditioning “The Spice Family” Partner Workout8 minute AMRAP4-8-12-16-20…Cal BikeBurpee Box Jump Over (24/20) -rest 2 minutes- 6 minute AMRAP4-8-12-16-20…Cal RowGHD SIt Ups -rest 2 minutes- AMRAP 4 minutes4-8-12-16-20…Burpee Over BarPower Cleans (185/125)Read more

Strength 6 Front Box Squat5 Front Box Squat4 Front Box Squat3 Front Box Squat2 Front Box Squat * Build to a moderate double** Should be at parallel Conditioning “Mailbox” 2 sets25 Wall Balls (20/14)20/16 Calorie Echo Bike15 Dumbbell Snatches (50/35)-Rest 3 Minutes b/t sets-Read more

Skills Toes to Bar4 sets @20%–rest 30 seconds between sets–—rest 1 minute–3 sets @25%–rest 30 seconds between sets–—rest 1 minute–2 sets @30%—rest 2 minutes — Max effort hang on rig*Do not use grips for hang. Conditioning “Steve” 40-30-20-10Push UpsCalorie RowRead more

Strength Shoulder Press 3×63×6 tempo (4:0:3:0) = 4 second descent and 3 second ascent, no pause at top or bottom Conditioning “Blues Clues” 20-minute AMRAP8 Dumbbell Thrusters (2×50/35)12 Toes To Bar48 Double UndersRead more

Skills Max Effort Strict Handstand Push Up 1min–rest 2 min —Max Effort Kipping Handstand Push Up 1 min— rest 5min— Conditioning “Nuggs” 150 Wall Balls (20/14)300 Double Unders30 Muscle Ups*Partition as desiredRead more