Strength + Sweat: 3:00 on/3:00 off x 4 sets (27 mins) 5 Backsquats @ 70-80% (these should be TOUGH) Row 30/24 cals *Every time you don’t hit the calorie goal… take 20/10 lbs off of your bar Score = Weight on the bar at the end of the workout (if you fall short of the...Read More

Cardio Lifting: EMOTM x 15 Mins: 1)Bike x 15/12 Cals 2) 50 Double Unders 3) 12-15 DB Bench Press *If we don’t have heavy enough DB’s for you.. add in a 2 sec pause at the bottom of each rep Comp: 18/15 cals, 70/50, 60 DU Fitness: 15/12 cals, 50/35, 50 DU GPP: 12/9 cals,...Read More

Conditioning: Running/Snatch/OHS Every 3:00 x 4 sets (0:00-12:00) Run 200 M 5 UB Power Snatches (Increase weight each set) rest 3:00 (12:00-15:00) Every 2:00 x 4 sets (15:00-23:00) 3 Power Snatches (@ heaviest weight from first part) 3 OHS (scale to front squats) 3 Lateral OTB Burpees Score today = Heaviest UB set of 5...Read More

On a 35 Minute Running Clock In Teams of 3 0:00-15:00 Find a 1RM Bench Press Rest/Transition from 15:00-18:00 18:00-35:00 Find a 1RM CleanRead More

Strength: Deadlift Every 3:00 x 4 sets 5 Deadlifts @ 70-80% Accessory Pull: Inside 20 Minutes Complete 3-4 sets of each, circuit style 10 ea/arm DB or KB Rows (AHAP) 10 Barbell Romanian DL (3 count lower each rep) 15-20 Banded PVC Straight Arm Pushdown *Rest :30 b/w moves Rest :90 b/w setsRead More

Strength: Push Press Every 2:00 x 6 sets: 4 Push Press, increasing weight each set *From the Floor Conditioning: EMOTM x 10 Mins 3 Hang Power Cleans 3 Push Press 3 Burpees *Barbell Weight is 70% of your heaviest set of 4Read More

Conditioning: 12 Min AMRAP 20 Wallballs 10 DB Hang Clean and Jerks (5/5) 40 Double Unders Comp: 30/20, 70/50 Fitness: 20/14, 50/35 GPP: 14/10, 35/25, 40 Plate Jumps Health: 10/6, 25/15, Plate Jumps Core Finisher: 100 alt Medball Russian Twists 20 Parallette Shoot Throughs *Scale Shoot Throughs to Front Shoot only or 3 x :10-:20...Read More

Strength: Strict Chinups 12-10-8-8 *Sets are every 2:00 *Scale by adding 1 Band or using inverted barbell rows in the rig (rows have a 22X2 Tempo) Conditioning: Bike Sprints Teams of 3: For Time (20 Min Cap) 4 sets each 20/15 Cals *1 Person works while the others rest/recover *Go hard on each interval… not...Read More

Conditioning: On a 17 Minute Running Clock… 0:00-7:00: 21-15-9 Calorie Row Toes 2 Bar 10:00-17:00: 24-18-12 Alt. DB Snatch *Run 200m after each set of snatches *Split into 2 groups… half start on Rowing workout and half start on Run workout Comp: 25-20-15 Toes 2 Bar, 70/50 DB Snatches Fitness: As written, 50/35 DB Snatches...Read More

Against 15 mins….3 Rounds for Time… 20 Strict Pullups 40 Wallballs 20 Power Clean and Jerks Comp: Stricties, 30/20, 155/105 Fitness:Stricties 20/14, 115/75 GPP: 10 Strict Pullups (may use 1 band), 14/10, 75/55 Health: 20 TIng Rows with a 1 sec pause at top and bottom, 10/6, DB Clean and Jerk rest 4:00 15 Mins...Read More