skill 4rounds 5 muscle ups 10 pistols 50 hollow rocks Conditioning Then, 2 Rounds of: 20 Box Jumps (24/20 in) 40 Alternating Lunges 20/18 calorie Row 40 Sit-Ups 20 Wall Ball Shots (20/14 lb) Cardio burn 50 Air Squats 50 Double-Unders or 150 singles 50 Thrusters DB 50 Double-Unders 50 Burpees 50 Double-Unders 50 Alternating […]

Strength Bench Press 1*10 1*6 2*3 3*1 Conditioning Amrap in 16 mins 12 Push Presses (135/95 lb) 20 Box Jumps (24/20 in) 12 Toe to bar 250 Sprint Cardio burn 5 rounds 20 Ball Slams 20 KB swings 30 overhead walking Lunges 50 double unders or 150 singles Then 3 rounds 40 hollow rocks 40 […]

Strength EMOTM for 15 mins 3 Back Squats Conditioning 5 Rounds for Time 10 Power Cleans (135/95 lb) 10 Burpees Cardio Burn 5 rounds 10/10 DB step ups 10 DB squats 15 Ball slams 12 Cal ride 5 rounds 10 DB clean and Press 12 Burpees 250 meter run

For Time (with a Partner) 1 mile Run (together) 31 Push-Ups (each) Then, 20 Rounds of: 3 Deadlifts (135/95 lb) 3 Clean-and-Jerks (135/95 lb) 3 Front Squats (135/95 lb) Then, perform: 31 Push-Ups (each) 1 mile Run (together) Cardio Burn 14 Rounds for Time (with a Partner) 9 Wall Ball Shots (20/14 lb) 6 Burpees […]

skill/ strength 4 rounds 6 wall walks 40 hollow rocks 10 ring dips 60 weighted Russian twists CONDITIONING 4 rounds 20 pistols 20 Alt DB Snatches 50/35 15 Burpees Cardio burn 5 rounds 300 meter row 40 double unders 250 sprint 10/8 cal ride Then 400 meter run 50 overhead plate lunges 50 KB Deadlifts […]

Every min on the min for 12 min 3 Deadlifts Conditioning For Time 20-16-12-8-4 reps of: Bench Press 155/105 adv weight 185/115 pull ups Calorie Row Cardio Burn 100 squats 100 sit ups 100 KBs 400 m run 75 squats 75 sit ups 75 KBs 400 m run 50 jump squats 50 sit ups 50 KBS […]

Strength Every 90 sec for 15 minutes 1 Power Clean + 2 Jerks Conditioning 4 rounds 14/10 Cal bike 10 Thrusters 105/75 50 double unders Cardio Burn 5 rounds 12/8 Calorie ride 20 Wallballs 20/14 15 ghds/ or 25 sit ups Then 4 rounds 10 Burpees 40 double unders or 120 singles 20 Ball slams […]

Strength Behind the neck press 3*3 Overhead Squats 5*2 Conditioning 3 rounds 400 meter run 20 front rack lunges 95/65 20 push press 95/65 Then 20-15-10 chest to bar pull-ups box jumps sit ups

strength Bench Press 6*3 after each round do max push ups AMRAP (with a Partner) in 15 minutes 1 sled push 5 Chest-to-Bar Pull-Ups 10 Wall Ball Shots 20/14 30 Double-Unders one works one rests .. partners hold a plank durning their rest. .

skill/strength 4 times thru 8 to 10 Strict Handstand push ups (scaled 5 wall walks ) 20 ghd sit ups 40 Hollow rocks Conditioning AMRAP in 16 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (70/50) 15/12 Cal ride Cardio Burn 4 times thru 250 meter run 30 hollow rocks (scaled 30 sec hold) […]