Strength Shoulder Press:5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 85%3 reps @ 95%1 rep @ 97%1 rep @ 100%1 rep @ 105%* Rest as needed between sets * Conditioning “King Shark” For Time:20-16-12-8-4Dumbbell Deadlifts (2x50s/35s)15-12-9-6-3Box Jumps (24”/20”)10-8-6-4-2Dumbbell Thrusters (2x50s/35s)Read more

Strength Deadlift:5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 85%3 reps @ 95%1 rep @ 97%1 rep @ 100%1 rep @ 105% Conditioning “Peacemaker” For Time:50 Wall Balls (20/14)200ft Front Rack Dumbbell Lunge Walk (50s/35s)50 Wall Balls (20/14)Read more

Strength Bench Press for load:5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 85%3 reps @ 95%1 rep @ 97%1 rep @ 100%1 rep @ 100%+* Rest as needed between sets * Conditioning “Bloodsport” 30/24 Calorie Row30 Power Snatches (155/105)30/24 Calorie RowRead more

Strength 5 Front Squat x 3 sets @65% * rest as needed between sets * Conditioning “The Suicide Squad” 2 Sets50 Double Unders15 GHD SIt Ups (OR 25 Alternating V Ups)10 Burpee Pull Ups (to 6” above reach)15 GHD Sit Ups (OR 25 Alternating V Ups)50 Double Unders-Rest 1:1 b/t sets-Read more

Conditioning Vested Interest 8 Rounds400m Jog30 Step Up (20”)50′ Plate Push (15/10)*All with 20# vestRead more