Warm-up Conditioning: For time:40 Toes to Bar40 Alternating Dumbbell Snatches (50/35lbs)40 Box Jump Overs (24/20″)30 Toes to Bar30 Alternating Dumbbell Snatches30 Box Jump Overs20 Toes to Bar20 Alternating Dumbbell Snatches 20 Box Jump Overs 10 Toes to Bar10 Alternating Dumbbell Snatches (50/35lbs)10 Box Jump Overs (24/20″”)Time Cap 20min Finisher: Every Minute on the Minute x...Read More

Mobility: Thoracic Spine Openers Midline/Stability: Every Minute on the Minute x 12min 1- Copenhagen Side Plank R x 30-45sec 2- Kettlebell Suitcase-Waiters Carry x 30-45sec 3- Copenhagen Side Plank L x 30-45sec 4- Kettlebell Suitcase-Waiters Carry x 30-45sec Conditioning: Every Minute on the Minute x 16min 1- Ball Slam Burpee x 10 reps + Plank...Read More

Warm-up Strength: 4 sets of:Tempo Front Squats x 3 reps @2211 + 2 Front Squats @70-75% Rest 2min between sets Conditioning: 50/35 Calorie Assault Bike Buy-in Then 3rds of 50 Wall Balls 20/14 to 10ft 400m Run Time Cap 20minRead More

Warm-up Strength: Every 2min x 8min Barbell Front Rack Reverse Lunges x 12 reps Conditioning: Courtesy of CAP 4/26/24 7 x 1:00 rounds of:21 Double-unders7 BurpeesMax Reps Deadlifts (225/315)Rest 2:00 between rounds. 7 x 1:00 rounds of:15 Double-unders5 BurpeesMax Reps Deadlifts (185/225)Rest 2:00 between rounds. 7 x 1:00 rounds of:21 Single-unders3 BurpeesMax Reps Deadlifts (95/135)Rest...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 16min Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @60-70% Sets 4-8: Clean Lift Off + Power Clean + Jerk @75-85 Conditioning: Nasty Girls Partitioned Every Minute on the Minute x 12min for Max Reps 1- Air Squats x 55sec 2- Ring Muscle-ups x...Read More

Warm-up Conditioning: For “Rx” you must complete all the reps in each minute in part 1 and finish the second part under the time cap. Every Minute on the Minute x 9min 1- Power Clean x 6 reps 2- Thrusters x 7 reps 3- Chest to Bar Pull-ups x 8 reps Rest 2min then, 3rds...Read More

Mobility: Wrists and Forearms Skill: Strict Handstand Push-ups Set-up, Technique, Modifications and Progressions Conditioning: As Many Rounds and Reps as Possible in 16min of: 200m Run, Row, Ski 20 Dumbbell Plank Pull Thrus 80ft Dumbbell Hex Carry 10 Dumbbell Plank Burpee 20 Dumbbell Pike Overs 10 L-seated Dumbbell Seesaw PressRead More

Warm-up Strength: 4 sets of: Tempo Front Squats x 3 reps @2211 + 1 Front Squat Rest 2min between Conditioning: 3 person team 2 people working at a time Complete in any order, partition in any way. Split all reps and cals evenly- keep track of your reps! No Rx, but don’t go so heavy...Read More

Warm-up Conditioning: Against a 3-minute Clock, Perform as Many Reps as Possible of:400m Row10 Deadlifts Max Toes to Bar in the remaining time.Rest 3min between sets and repeat for a total of THREE sets. Rx 185/135 Rx+ 225/155 Strength Finisher: Every Minute on the Minute x 12min 1- Supinated Grip Barbell Bent Over Row x...Read More

Barbell Warm-up Olympic Lifting: Every 90sec x 3 sets 3-Position Power Clean + 1 Jerk @60-70% (High Hang Power Clean + Mid Hang Power Clean + Power Clean + 1 Jerk) You can drop after the mid-hang and quickly reset at the ground for the power clean. Every 2min x 8min (4 sets) Clean Lift...Read More