Conditioning “Blue Ranger”For Time:30 Snatches (95/65) 20 Snatches (135/95)10 Snatches (185/125)5 Snatches (205/145)*Power or Squat-perform the workout straight through- Accessory 10-8-6-6 bent over barbell rows3×6-10 chin-ups 3×10 alternating Dumbbell curlsRead more

Strength Front Squat:– 6×2 @ 80% of 1RM * Rest 60-90 seconds between sets Conditioning “Red Ranger”3 Sets (1 Set every 10 Minutes)21-15-9 (18-12-6)Calorie RowCalorie Assault Bike -Run Option-Read more

Strength Snatch Pull to mid-thigh + Snatch:– (1+1) x 5 working sets.* Rest 60-90 seconds between sets * Conditioning Murph Prep Monday:5 rounds10 Strict pull ups20 Push ups30 Air Squats-Rest 5 Minutes-10 rounds5 Strict pull ups10 Push ups15 Air Squats*Perform with 20/14 vest optionalRead more

Strength Deficit Clean Deadlift (4in) for load:– 4×3 @ 95% 1RM Clean– rest 60-90 seconds between sets – Conditioning “Baby Yaga”3 Rounds100’ Farmer Carry (100s/70s) – or heavy as possible30 GHD Sit Ups / 45 Abmats30 Wall Balls (30/20) / 45 Wall Balls (20/14)Read more

Conditioning “Parabellum”AMRAP 8 Minutes12 Box jump (30/24)12/9 Strict Pull Ups-Rest 4 Minutes-AMRAP 8 Minutes12 Toes to bar12 Dumbbell squat snatches (50/35)-Rest 4 Minutes-AMRAP 8 Minutes48 Double unders8 Bar muscle ups-Rest 4 Minutes-AMRAP 8 Minutes24/20 Calorie Bike Erg (OR another machine OR 250m Run)12 Deadlifts (225/155)Read more