Conditioning “Excommunicado”8 Sets (Complete every 3:00 or rest 1:1 b/t sets)12/10 Calorie Rogue Bike (OR another machine OR 150m Run)10 Dumbbell Thrusters (35’s/25s)8 Burpee Box Jump Overs (24/20)Read more

Strength In the hole front squat + 1 1/4 front squat + front squat:– 6 sets x (1+1+1) @ 85-100% 1RM Clean* rest 60-90 seconds between sets * Conditioning “I’m Thinking I’m Back”2 Sets (1 Set every 7:00)6/4 Muscle Ups6 Power Snatches (135/95)6/4 Bar Muscle Ups6 Power Clean and Jerks (135/95)*All Reps must be unbroken-Rest as needed b/t sets-Read more

Strength Snatch: – 3 singles @ 90-95% 1RM Snatch * Rest 60-90 seconds between sets Conditioning “John Wick”AMRAP 20 Minutes100 Strict Pull-Ups100 Push-Ups100 Sit-Ups100 Air Squats*8:00 Cap on Strict Pull-UpsRead more

MetCon Opie 10x on the 3:00s3 P Snatch (135/95)10 Burpees over the Bar50 DUsRead more

MetCon for Time Helen Crump with a Partner35 Devils Press (50s/35s)50 Syncro Wall Balls (20/14)75 Box Jump Overs (24/20)150/120 Cal Row75 Box Jump Overs50 Syncro Wall Balls35 Devils PressRead more