Strength Bulgarian Spilt Squats 5*8 (four each leg) Conditioning 4 rounds for Time 10 Pull Ups 10 kB Shoulder to Overhead 53/36 15 Push Ups 20 KB Swings 53/36 20 Wallballs 14/20

Two Parts (with a Partner) Part A: “The Break Up” – EMOM for As Long As Possible: 1st minute: 1 Push Press (125/85 lb) + 1 Burpee 2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees 3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees etc… Rest 5 mins Part B: “The Make […]

skill /strength 3 rounds 10 ring dips 10 toe to bar 10 push ups 40 hollow rocks Conditioning Every 3 Minutes For 18 minutes 10 Bench Presses (135/95 lb) 10 Chest-to-Bar Pull-Ups 10 Alternating Dumbbell Snatches (50/35 lb)

strength Every 90 seconds for 15 mins 5 Back Squats Conditioning 3 rounds 15/12 cal bike 20 wallballs 35/16 12 Power Snatches 105/75

strength Clean Pulls @70 to 75%4*3 Clean and Jerk @ 90% 4*2 Conditioning 5 rounds 40 double unders 9 Ghd sit ups 7 Strict Hand Stand Push ups 5 Power Clean and Jerks ( 75 to 80 percent of your max)

classes for today are only 5,6,8,9am and 4 pm Small“ Three rounds for time of:Row 1000 meters50 Burpees50 Box jumps, 24″ boxRun 800 meters

20:5 For Time 40 Ring Muscle-Ups 80 calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way Time Cap: 20 minutes Athlete may perform the work in any order, in any size sets, switching between movements as needed. Score is the time it takes to complete all 240 repetitions. If unable to complete the […]

strength deadlifts 8*3 Conditioning 5 Rounds For Time 7 Muscle-Ups 21 Sumo-Deadlift High-Pulls (95/65) (scaled MU is 7 dips 7 chest to bar )

strength/skill running / sprints 1*800 Meters1*600 meters 2*400 meters 4*200 meters Conditioning 14 mins amrap Bench Press 155/95 2-4-6-8-10-12-14-16-ect Toe to bar 4-8-12-16-20-24-28-32-36 after each round 35 double unders

Strength Behind the neck Snatch grip Press3*3 Power Snatch 5*2 Conditioning For Time 9 Cleans (185/135 lb) 21 Handstand Push-Ups 7 Cleans (185/135 lb) 15 Handstand Push-Ups 5 Cleans (185/135 lb) 9 Handstand Push-Ups