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

Nasal Breathing Warm-up: With an Empty Barbell, As Many Rounds and Reps as Possible in 10min of: 60sec Row, Ski, Bike or Run 10 Thrusters 10 Shoulder Taps 10 Front Rack Reverse Lunges 10 Bent Over Rows Strength: Every 2min x 6min Shoulder Press 3×8 @70-75% You can increase across the 3 sets but only...Read More

Warm-up Strength: Every 45sec x 12 sets Deadlift x 1 rep @75% Conditioning: No Rx today. Use the time to work on some skills such as: Switching hands/dumbbell in the air vs. on the ground, NO single-unders, higher skill pulling movement. Every Minute on the Minute x 20min 1- 8 Alternating Dumbbell Snatches + 20...Read More

Warm-up Strength: Every 2min x 10min 16 Dumbbell* Walking Lunge Steps *Hold one dumbbell in the front rack position and the other in farmer’s carry, switch after 8 steps. Conditioning: 1000m Run 50 Single Dumbbell Box Step Overs 50/35 24/20in 30 Toes to Bar (Hanging Knee Raises 35/25lbs) Time Cap 14minRead More

Mobility: Ankles Skill: Double-unders If you are very proficient at double-unders, then do the following: Every Minute on the Minute x 10min 30sec of Crossover Practice, 30sec Rest Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski or 21/18 Calorie Assault Bike 20 Russian Kettlebell Swings 20 Straight Leg...Read More