Warm-up Strength: Every 2min x 10min Deadlift 8×50%, 6×60%, 4×70%, 2×75%, 2×80% Conditioning: 30 Wall Balls 20/14 to 10ft 300m Run 20 Thrusters 95/65 200m Run 10 Clusters* 100m Run *Squat clean thruster Time Cap 12minRead More

Warm-up Strength: Bulgarians- The tempo is the priority. 3 seconds down, 1 second at bottom, 1 up, and 1 pause at top. 6sec per rep = 36sec of work. Only add weight if you can maintain the tempo. Hold dumbbells farmer’s style. Every Minute on the Minute x 12min 1- Bulgarian Split Squats x 6...Read More

Mobility: Wrists & Forearms Skill: Strict Handstand Push-ups Set-up, Technique, Modifications and Progressions Conditioning: Every Minute on the Minute x 20min 1- Parallette Pass Thrus x 10 reps including push-up & dip 2- Reverse Burpees x 6-10 reps 3- 10 Squats with a plate + Wall Sit in Remaining 45sec 4- Bike, Row, Ski, Run...Read More

Barbell Warm-up Strength: Every 2min x 12min Build to today’s heavy complex of: 1 Tempo Front Squat @33X1+ 2 Front Squats No Tempo For the Tempo Front Squat(@33X1), slow 3 second descent, 3 second pause at the bottom, up as quickly as you can, then follow it with two front squats with no tempo. Conditioning:...Read More

Warm-up Strength: Every 2min x 6min Shoulder Press 3×6 @75-80% Y ou can increase across the 3 sets. Conditioning: Score is TOTAL time including the 3min rest. Do not cut the rest short. Time Cap 21min 2 sets for total time: 600m Run 12 Toes to Bar 3 Shoulder to Overhead 115/75 9 Toes to...Read More

Warm-up Strength: Every 45sec x 10 sets Deadlift x 1 rep @80% Conditioning: Every Minute on the Minute x 20min 1- 10 Heavy Sandbag Squats + Bearhug Hold in Remaining 45sec* 2- Ring Support Hold x 15sec, Rest 10sec, 15sec 3- 10 Dumbbell Deadlifts + Farmer’s Walk in Remaining 45sec* 4- 60sec Max Effort Bike...Read More

“Scooter” On a 35min clock with a partner, complete as many rounds and reps as possible in 30min of: 30 Double-unders 15 Pull-ups 15 Push-ups 100m Sprint Then, 5min to establish a 1RM partner deadlift. *One partner works while the other rests, switching after a full round is completed. Sgt. Scott Lunger, of Brentwood, California,...Read More

Warm-up Strength: *Stay to the side of the box and only use one leg at a time. Every Minute on the Minute x 12min 1- Weighted Box Step-ups* x 10 reps Left Leg 2- Banded Straight-Arm Lat Pull Downs x 20-25 reps Slow & Controlled 3- Weighted Box Step-ups x 10 reps Right Leg 4-...Read More

Mobility: Ankles Skill: Pistol Progressions Conditioning: You will need two plates for the pinch carry. Choose a weight that you can hold for the full 100m walk. Then, use one of those plates for your taps, hops and ground to overhead. (not a heavier one). Please make sure you bring the plates back inside and...Read More

Warm-up Strength: Build to today’s 2RM Tempo Front Squat @33X1 (last week was a 3RM) Every 2:30 x 5 sets 2 Tempo Front Squats @33X1 Conditioning:50 Deadlifts35 Front Squats20 Hang Power Cleans Time Cap 20min Rx 155/105*Partition the reps and movements however you want. If you drop the barbell to the ground, then you must...Read More