Mobility: Shoulders Skill: Toes to Bar Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski 30 Russian Kettlebell Swings 80ft Suitcase Carry R Arm 80ft Suitcase Carry L Arm 20 Straight Leg Raises Holding Kettlebell 10 Half BurpeeRead More

Warm-up Strength: Front Squat 6×65%, 6×70%, 4×75,4×80% Conditioning: 400m Run 20 Front Squats 95/65 20 Push Jerks 300m Run 15 Front Squats 115/75 15 Push Jerks 200m Run 10 Front Squats 135/95 10 Push JerksRead More

Warm-up Strength: Death by Strict Pull-up Conditioning: 3rds for total reps each round 1min Thrusters 95/65 1min Toes to Bar 1min Power Clean 95/65 1min Double-unders 1min RestRead More

Warm-upStrength: Deadlift 8×50% 6×60% 4×70% 2×80% 1-2×90% Conditioning: 1000m Row Then 2rds of: 20 Double Dumbbell Front Rack Reverse Alternating Lunges Rx 35/25 Rx+ 50/35 15 Burpee Box Jump Overs 24/20 20 Single Dumbbell Box Step OversRead More

Barbell Warm-up Olympic Lifting: Every 90sec x 9min (6sets) 3-Position Snatch or Power Snatch Stay light, focus on positioning Conditioning: Last Done 4/14/21 Time Cap 20min “Run BMC” 400m Run then 1rd of Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 300m Run then 2rds of Mary 5 Handstand Push-ups 10 Pistols 15...Read More

Mobility: Quad Smash and Roll Out Midline/Stability: 3 sets10 Right Plank Pulls with 1sec hold in contraction10 Left Plank Pulls with 1sec hold in contraction80ft Dumbbell Hex Carry30 Calf Raises Conditioning: Every Minute on the Minute x 20min1- Ball Slam x 10 reps + Russian Twist x 10 reps2- Rope Climb x 1-3 reps3- Walking...Read More

Warm-up Conditioning: 2 person team Split reps evenly 100 Back Squats 135/95* Do not exceed more than 50% of your 1 Rep Max 100 Calorie Row Strength: Every Minute on the Minute x 12min 1- 10 Tempo Push-ups @1111 2- 5 Strict Supinated Grip Pull-ups + 20sec Chin Over Bar Hold on Last Rep 3-...Read More

Warm-up Strength: Deadlift 6×65% 4×70% 2×75% 2×80%1×85% Conditioning: As Many Reps as Possible in 3min of: Double-unders Rest 2min As Many Reps as Possible in 3min of: Russian Kettlebell Swings Rest 2min As Many Reps as Possible in 3min of: Burpees Over a Parallette (facing) Rest 2min As Many Reps as Possible in 3min of:...Read More

Warm-up Strength: Front Squat 3×8 @ 65,70,75% Conditioning: Complete as Many Rounds and Reps as Possible in 9min of:3 Power Snatches (115/75)3 Chest to Bar Pull-Ups6 Power Snatches6 Strict Handstand Push-Ups9 Power Snatches9 Chin-over-the-Bar Pull-Ups Finish: 3 sets Reverse Snow Angels x 20 reps slow and controlled Seated Dumbbell External Rotations x 8 each arm...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 10min Hang Clean + Clean + Jerk Conditioning: Last done 2/26/20 Partition in any way, split up reps however you want. Time Cap 22min Choose Your Own Adventure 1600m Run or 2K Row 60 Toes to Bar 30 Power Cleans 135/95Read More