Warm-up Strength: Tempo Back Squat @32X1 3×60, 2×65, 2×70, 1×75, 1×75-80% Followed by one set of 1 Tempo Back Squat @32X1 + 3 Back Squats (no tempo) Conditioning: 2 person team, 1 person working at a time 4rds each for total time 12/10 Calorie Assault Bike 15 Wall Balls 20/14 to 10ftRead More

Warm-up Skills: Every Minute on the Minute x 12min (4 sets) of:Station 1: Strict Handstand Push Ups x 45-50% of Max RepsStation 2: Double-under Variation x 50-60% of Max RepsStation 3: Toes to Bar x 45-50% of Max Reps Conditioning: Hero Workout Sham 7rds for time 11 Bodyweight Deadlifts 100m Sprint Air Force Staff Sgt....Read More

Warm-up Strength: 3 sets Dumbbell Box Step-ups x 12 reps Rest 60sec Conditioning: Courtesy of CrossFit.com 9/16/24 20rds 2 Power Cleans 3 Box Jumps 4 Chest to Bar Pull-upsRead More

Mobility: Hips and Hip Flexors Skill: Turkish Get-ups Conditioning: Work for 60sec each round. Every 90sec x 18min (3 sets) of: 1- 15 Ball Slams + Max Straight Leg Raises Holding Ball in remaining 60sec 2- 3 Wall Walks + Ball Slam Sit-ups* in remaining 60sec 3- Run, Row, Bike, Ski x 60sec 4- Superman...Read More

Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 4min High Hang Power Clean + Mid Hang Power Clean + Jerk @60-70% Rest 1min Every Minute on the Minute x 4min Clean Lift Off + Power Clean + Jerk @65-75% Rest 1min Every Minute on the Minute x 4min Power Clean + Jerk @75%...Read More

Warm-up Strength: Tempo Back Squat @32X1 3×60, 2×65, 2×70, 1×75, 1×75-80% Followed by one set of: 1 Tempo Back Squat @32X1 + 2 Back Squats (no tempo) @80-85% Conditioning: As many Rounds and Reps as Possible in 20min of: 400m Run 20 Dumbbell Deadlifts 20 Dumbbell Front Squats 10 Strict Pull-ups 10 Dumbbell Snatches R...Read More

Warm-up Skills: Every Minute on the Minute x 3min of:Strict Handstand Push-ups x 30% of Max RepsFollowed by…Every Minute on the Minute x 3min of:Weighted, Drag, or Regular Rope Double-unders x 30% of Max TimeFollowed by…Every Minute on the Minute x 3min of:Toes to Bar x 30% of Max RepsAfter completing the first full round...Read More

Warm-up: Strength: Every 90sec x 9min (3 sets) 1- Barbell Back Rack Lunges x 12-16 reps 2- Half Kneeling Single Arm Arnold’s Press x 6 each arm Slow and controlled decent Conditioning: Last Done 11/12/21 As Many Reps as Possible in 7min of: Wall Balls 20/14lb to10ft target (must hit above the line) *Every Minute...Read More

Mobility: Hips and Hip Flexors Skill: Pistol Progressions Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run, Row, Ski, Bike 30 Russian Kettlebell Swings 40ft Suitcase Carry R 40ft Suitcase Carry L 20 Elbow Plank to Push-up Transitions 10 Goblet SquatsRead More

Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @60-65% Rest 1min Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @65-70% Rest 1min Every Minute on the Minute x 3min 2in Below Knee Power Clean *+ Jerk @70-75% *Deadlift the bar up...Read More