Strength Pause Back Squat + Back Squat:– (2+3) x 5 sets. In between sets perform 12/10 cal on the rower for four total sets. Sprint* rest 60-90 seconds between sets * Conditioning “James & The Giant Peach”3 Rounds27 Wall Balls (20/14)18 GHD Sit-ups (OR 27 Alternating V Ups)9 Power Cleans (185/125) -Rest 2 Minutes- 2 Rounds For Time18 Toes to Bar9 Double Dumbbell Step Overs (2×35/20) (24/20)Read more

Strength Snatch deadlift + Pause Power Snatch + Snatch + Snatch Balance :– (1+1+1+1) x 4 sets.*Rest 60-90 seconds between sets * Conditioning “The Pagemaster”AMRAP 20 Minutes20/15 Calorie Assault Bike (15/12 Calorie Echo Bike)20 Bar Facing Burpees20 Deadlift (225/155)100 Double UndersRead more

Strength In The Hole Front Squat:– 4×5. Keep these a little “lighter”. (12/10 cal on assault bike for three total sets. SPRINT)* rest 60-90 seconds between sets * Accessory “AB Burner”3 Sets:20 Abmat Situps30 Flutter Kicks (each side)40 sec plank hold50ft Single DB Overhead Carry (each side) Conditioning “The Iron Giant” 5 Sets (1 Set every 5 minutes)50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)7 Bar Muscle ups50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)Read more

Conditioning 4 rounds:30/20 Calorie Bike Erg20 Toes To Bar10 Thrusters (135/95)40’ Overhead Walking Lunge (135/95)*Sub 30/20 calorie on another machine or 300m run if neededRead more

Strength Snatch:– MAX OUT DAY!* Rest a little longer than normal between sets when you reach heavier sets * Conditioning “Put Your Hands In The Air”3 Sets:10 Bar Muscle Ups75’ Handstand Walk15 Deadlifts (225/155)20 Dumbbell Shoulder to Overhead (2×50/35)-Rest 1:1 b/t sets-Read more