Strength 5 Front Squats x 5 sets * Work up in weight each set (not to a heavy)* In between sets perform 12/10 cal assault bike Sprint on last 3 sets. Conditioning “Back On The Street” For Time:3-6-9-12-9-6-3Power Clean and Jerk (155/105)Burpee Box Jump Over (24”/20”)Read more

Gymnastics/Skills T2B,C2B,Bar MU 1-1-1,2-2-2,3-3-3……… T2B,C2B,Bar MU 5-5-5,5-5-5,5-5-5……… Conditioning “Rising Up” 6 SetsAMRAP 2 Minutes50 Air SquatsMax Calorie Echo (OR Assault) Bike-Rest 2 Minutes between sets –Read more

Strength Push Press 10-10-8-8-4-4 * Move up in weight each set.* In between sets perform 10 Dumbbell Flies + 20 banded curls + 20 Banded triceps press downs. Conditioning “Mr. Joshua”5 rounds400m Run30 GHD Sit ups15 Deadlifts (250/175)Read more

Strength Bench Press 10-8-6-4-2 * Move up in weight each set.* In between sets perform 20 push-ups as fast as possible and 10 bent over barbell rows. Conditioning “Triangle Couplet” 15-10-6 reps for time of:Overhead Squats (135/95)Bar muscle-ups -Rest 5 Minutes- 45 Overhead Squats (95/65)45 Chest to bar pull upsRead more

Conditioning “Triple 3” For time:Row 3000m300 Double UndersRun 3 milesRead more