Conditioning: 5 Rounds for Time….16 Min Cap 12 HSPU 18 Air Squats 6 Squat Snatches Comp: 12 Kipping HSPU, 155/105 Fitness: 12 Kipping HSPU, 135/95 GPP: 12 DB Push Press @ 35/20, 95/65 (Power Snatch) Health: 12 DB Push Press, 12 alt. Singe Arm DB OH LungeRead More

Deadlift Primer: Within 10 Mins… Build to a tough set of 10 reps (UB.. TNG) *aim for around 60-70%… ideally you don’t need a belt for this weight.. *Use this to help you decide what weight you’ll use for the workout. Conditioning: 6 Rounds for time…(13 Min Cap) 6 Burpees 10 Deadlifts EMOTM (Including 0:00)...Read More

Conditioning: Every 5 mins x 4 sets 6-12 Pullups 21 UB Kettlebell Swings Row 30/24 Cals (may sub a 400m run if you’re feeling it!) *2nd Group Staggers in at the 3:00 mark *GO ALL OUT ON EACH INTERVAL.. you should end up with around 2 mins of rest each round.. Pullups + Swings should...Read More

Lower Body Primer 3 Sets: 20 Alt. Lunges (BW or loaded, up to you!) 10 Barbell Glute Bridges rest 1:00 b/w sets Strength: Front Squats Every 3:00 x 7 sets (21 mins) 3 Front Squats @ 21X1 Tempo *Increase weight each set up to something that is maximum effort on the last setRead More

Conditioning: Every 2:00 x 9 sets (3 each) (18 mins)(Switch Stations every interval) 1)7 Bench Press @ 60-70% + 50 Double Unders 2) Bike x 20/15 Cals 3) 15 Double KB Deadlifts + 100 Foot Farmers Carry (AHAP) Comp: 25/20 cals Fitness: 20/15 cals GPP: 15/12 cals Health: 12/9 cals Core Finisher: L- Sit *Find...Read More

Fight Gone Bad Style: EMOTM x 15 mins AMRAP each minute.. Split Reps as needed 1)Handstand Pushups 2)Box Step Ups 3)DB Floor Press (2 DB’s) 4)DB OH Alt. Lunge (Single Arm) 5) Rest Comp: Strict HSPU, 24/20, 50/35 (Double DB), Fitness: Kipping HSPU, 24/20, 35/25 (Double DB) GPP: Pushups, 20/16, 30/20 (Double DB) Health: Pushups,...Read More

Conditioning: Every 3:00 x 9 sets (3 sets at each station)(27 mins) A)200 Foot Sandbag Carry (From the wall ball wall to the front and back twice) B)Row x 500/400m C) 30 UB Russian KBS + 20-30 sit-ups Switch Stations every interval *Choose weights that allow you to complete all 27 mins without feeling completely...Read More

Cardio Lifting: EMOTM x 10 Mins: Evens: :45 AMRAP of Double or Single Unders Odds: 5 Power Snatches @ 60-70% Conditioning: 7 Min AMRAP 10 Power Snatches 3 Bar Muscle Ups Comp: 95/65, 3 Bar Muscle Ups Fitness: 75/55, 1-2 Bar Muscle Ups GPP: 65/45, 3-5 Chest 2 Bar or Pullups Health: 35/15, Jumping Chest...Read More

Strength: Shoulder to Overhead Every 2:00 x 6 sets 2 Push Press + 2 Jerks (Push or Split) -Increase weight every other set. No misses!- Conditioning: For Time… 10 Min Cap: 12-9-6 Hang Power Clean Shoulder 2 Overhead Box Jump + Step Down Comp: 205/140, 24/20 Fitness: 175/115, 24/20 GPP: 115/75, 20/16 Health: 75/55, Step...Read More

Core Strength: Every 3 Mins x 3 sets: 2-4 Turkish Get Ups (1-2/arm) :30 Weighted Plank (down on elbows) Conditioning: On a 17 Min Timer: EMOTM x 5 Mins 7 Deadlifts @ 60-65% -rest 1:00- EMOTM x 5 Mins Row for Calories -rest 1:00- EMOTM x 5 Mins 10 Toes 2 Bar Comp: 18/15 cals,...Read More