Complete in Order Conditioning: 10 Rounds: 9 Deadlift (135/95) 6 Hang Power Clean (135/95) 9 Front Squat (135/95) 6 Bar-Facing Burpees rest 1:1 each round, dead sprint each time Skill A) 6 min. EMOM - 30 sec. Freestanding Tripod Hold B) 5 … [Read more...]

Complete in Order: Strength: A) OH Duck Walk as warmup x 30ft x 3 trips B) Snatch: Find max in 10 min, rest 60 sec, max reps @ 60% in 90 sec, no single reps count toward total must be done in at least reps of 2 TNG C) CJ: find max in 12 min, rest 60 … [Read more...]

Complete in Order Conditioning: AMRAP in 15 min: 30 Cal Assualt Bike 20 Shoulder to Overhead (115/75) 100ft Front Rack Walking Lunge (115/75) rest 45 sec each round Skill BEFORE COND. A) 5 sets of .20-.30 sec - Hanging from bar, have partner … [Read more...]

Complete in Order Conditioning: 5 Sets: 2 Rounds: 20 UB Wall Ball (20/14) 8 UB C2B Pullups 30 DU rest 2 min after each 2 rounds Skill A) 3-4 attempts Max freestanding hold - use a partner,bar, or band to kick up and establish straight body and … [Read more...]

Complete in Order: Conditioning: AMRAP in 8 min: 10 Power Snatch (75/55) 100m row rest 8 min repeat Skill A) 5 sets - Tempo Ring Kip - all on rings - Hollow hold - 5 sec. - 3 sec. tempo transition to arch - Arch Hold - 5 sec. - 3 sec. temp … [Read more...]

Complete in Order Strength: A) Clean: EMOM x 10 min: 50/3, 60/3, 70/3, 80/2, 85/1, 90/1, 4 sets @ 90%+ working to max Clean B) Clean Pull: EMOM x 5 min: 3 reps @ 100% of max clean for the day C) BS: Every 90 sec: 60/8, 70/6, 80/5, 85/4, 90/3*3 … [Read more...]

Complete in Order: Conditioning 9x750m row: Row 1 @ 80% intensity, rest 90 sec Row 2 @ 100% intensity no rest Row 3 @ 50% intensity rest 90 sec back to 80% and continue accordingly for all 9 sets Skill A) 3 sets at an easy pace - 5 Reps of following … [Read more...]