Complete in Order Conditioning: 3 Rounds: 9-7-5: C2B Pullups HSPU Rest 3 min Skill A) 3 supersets - 8 scap pullups (stay hollow) - 8 scap hollow … [Read more...]

Complete in Order Conditioning: 6 Rounds: 100m sprint 12 Burpees to 6in target FAST! rest 2 min Skill 12 min. EMOM - E- 3 lateral HS walk steps on wall e/ … [Read more...]

Complete in Order: Conditioning: 4 Rounds For Time: 6 minute running clock: 30 Wall Ball (20/14) 15 TTB 7/5 MU Use remaining time each round to rest. Skill 4 min … [Read more...]

Complete in Order Conditioning: 6 Rounds: 15/12 Cal Assault Bike 25 Wall Ball UB (20/14) rest 3:1 Skill 6-8 sets on rings - 3 hollow arch kips - 3 hollow arch + pull to chest - 3 perfect MU Strength A) Every Other Minute on the Minute x 10 … [Read more...]

Complete in Order: Strength: A) Sotts Press: 3x5 AHAP B) Snatch: Complete the following rep scheme resting only 45 sec between sets: 60/2, 70/2, 75/2, 80/2, 84/1, 88/1, 92/1 C) Clean and Jerk: Complete the following rep scheme resting only 60 sec … [Read more...]

Complete in Order Conditioning: 5 Rounds: 6 min running clock: 20 Deadlift (185/125) 20 KB Swings (70/53) Max Ring MU in remaining time rest 2 min Skill 14 min alt. EMOM E- 10 alt. pistols O- HS hold on wall + 4 lateral steps in each … [Read more...]

Complete in Order Conditioning: 12 Rounds: 12 Thrusters (95/65) 9 TTB 6 Ring Dips rest 60 sec every 3 Rounds Skill Perform in succession, not for time -50 Hollow rocks -3 min. 10sec on/10 sec off - Arch holds on bar -50 Hollow rocks … [Read more...]

Complete in Order: Conditioning: 4 Rounds: AMRAP in 5 min: 20 Cal Row 12 C2B Pullups 9 Target Burpess rest 90 sec between AMRAPs Skill 6 sets - 2/4 strict HSPU + 8 kipping HSPU ( focus on driving head through each rep) Strength: A) EMOM x 8 … [Read more...]

Complete in Order Conditioning: 4 Rounds: 20 sec max rep Push Press (95/65) 10 sec rest 20 sec max rep pullups rest 10 sec rest 2 min 4 Rounds: 20 sec max rep OHS (95/65) 10 sec … [Read more...]