Warm-up: 200m Run then 3rds of: 10 High Box Step-ups 3 1 ¼ Front Squats 5 Strict Press Strength: Every 3min x 15min Back Squat x 3-4 reps @ 80-83% Conditioning: 3rds 9 Strict Handstand Push-ups 12 Thrusters 135/95 15 Box Jump Overs 24/20 Or 3rds 12 Hand Release Push-ups 12 Thrusters 115/75 15 Box...Read More

Mobility: Ankles Skill: Pistols or Cossack Squats Conditioning: Every Minute on the Minute for 20min: 1) 10 Ball Slam + 10 Russian Twists 2) 2-3 Wall Climb + 20sec Nose to Wall Handstand Hold 3) 10-12 Alternating Pistols or Cossacks Squats 4) 45sec of Assault Bike at 70+/60+ RPMs 5) RestRead More

Warm-up: 200m Run then 3rds of: 8 Bird Dog @1113 5 Muscle Clean 5 Good Morning Strength: Sumo Deadlift 4×5 @3212 Conditioning:   10 Pull-ups/Chest to Bar Pull-ups/Bar Muscle-ups 30 Power Clean 60 Wall Ball 30 Power Clean 10 Pull-ups/Chest to Bar Pull-ups/Bar Muscle-ups Rx 115/75 Rx+ 135/95Read More

Barbell Warm-up Strength: Every 2min x 12min 1 Push Press + 1 Push Jerk + 2 Split Jerk Conditioning:   600m Row 600m Run 40 Walking Lunges Steps holding slam ball 30 Slam Ball Sit-up 20 Med Ball Clean with slam ball 10 Deck Squat with slam ball https://www.youtube.com/watch?v=WVY0othA6dQ Finish: 3 sets 20 Seated Compression...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Mid-Thigh Clean + Clean from 2” Below the Knee Sets 4-6 Clean Lift Off x 2 + Clean Conditioning: 30 Alternating Dumbbell Snatch Then 4rds of: 30 Double-unders 10 Toes to Bar Then, 30 Alternating Dumbbell Snatch Rx 35/25 Rx+ 50/35Read More

Warm-up Strength: Every 3min x 15min Back Squat x 4-5 reps @ 75-80% Conditioning: The” 57” 5 rounds 7 Air Squat 7 Down-ups 7 Hang Power Clean 7 Front Squat 7 Shoulder to Overhead Rx 75/55 Rx+ 135/95Read More

Mobility: Lats and Thoracic   Midline: 4 rounds 30sec Plank Left 15sec Rest 30sec Plank Right 15sec Rest 30sec Banded Plank 15sec Rest 30sec Supine Plank 15sec Rest 30sec L-sit on rings, parallettes or boxes 15sec Rest Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run 100m Pinch Plate Carry 20...Read More

10rds 3 Handstand Push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when...Read More

Warm-up Strength: Every 2min x 12min Push Press x 2 + Power Jerk + Split Jerk Conditioning:   50/35 Calorie Row 40ft Single Arm Kettlebell Overhead Walking Lunge L 40ft Single Arm Kettlebell Overhead Walking Lunge R 40 Russian Kettlebell Swings 40ft Single Kettlebell Walking Lunge L (hold anyway) 40ft Single Kettlebell Walking Lunge R...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Sets 1-3 Mid-Thigh Clean x 2 Sets 4-6 Mid-Thigh Clean + Clean from 2” Below the Knee Conditioning: Against a 3min clock with 1in Rest for 4 Rounds 200m Sprint 10 Hang Squat Clean Max Reps Box Jump in remaining time Rx 115/75 and 24/20in Rx+ 135/95...Read More