Strength: Front Squat 12 Mins to build to a very heavy set of 3-4 reps -Aiming for something that feels like it would be a 5RM Banded Russian KBS EMOTM x 5 MIns 10 Banded Russian Swings Conditioning: 50-40-30-20-10 Double Unders 20-16-12-8-4 Alt. Front Rack Lunges Comp: 135/95 Fitness: 95/65 GPP: 75/55, 1/2 Double Unders...Read More

Conditioning: Within 4 Mins Complete…. 20/15 Cal Row 30 Wallballs 20 Pullups Rest 1:00 Within 4 Mins Complete… 25/20 Cal Row 20 Wallballs 15 Pullups rest 1:00 Within 4 Mins Complete.. 30/25 Cal Row… 10 Wallballs 10 Pullups *Large Classes will be split into 2 groups… group 1 starts at 0:00… group 2 starts @...Read More

Gymnastics Strength: Ring Dips EMOTM x 6 Mins 5-10 Ring Dips/Ring Pushups/Parallette Push ups Alt . Tabata x 4 Mins (8 full sets… 4 of each) Hollow Hold Arch Hold *20 secs of hold-10 sec rest *Alt. between Arch and Hollow holds each set Conditioning: Every 2:00 x 6 Mins (3 sets) 10 Alt. DB...Read More

Strength: Back Squat: Every 3:00 x 3 sets 3 HEAVY Reps (not a max set, but you should really have to focus on what you’re doing each rep) Good Morning/Calf Raise Every 3:00 x 2 sets 8 Good mornings 12 weighted calf raise/side Conditioning: For Time… (12 Min Cap) 10,9,8,7….1 Power Cleans Bar Facing Burpees...Read More

Teams of 3: “Straight Hundo’s” 15 Min Clock….For Max Reps.. split however 100 Cal Row 100 Wallballs 100 Medball Box Step Ups Max Reps Burpee Box Jump Overs Comp: 30/20, 24/20 Fitness: 20/24, 24/20 GPP: 14/10, 20/16 Health: 10/6, 20/16 (bodyweight step ups) rest 3:00 On a 10 Min Clock: Run 800 Meters (everyone) -In...Read More

Strength: Back Squats Every 3 Mins x 3 Sets 5-6 reps @ 8/10 Effort (each set should be a challenge!) Every 2:00 x 3 sets 5 Heavy Sandbag Squats with a 2 sec pause at the bottom of each rep Conditioning: Against 13 Mins… For Time! 20-15-10 DB Squat DB Power Clean Toes 2 Bar...Read More

Strength: Bench Press Every 3 mins x 5 sets 8 Tempo Bench Press (Same heavy weight for all 5 sets) *Tempo is 21X1.. no bouncing! Conditioning 15 Min AMRAP: Run 200 Meters 14 Floor Press 21 Situps 7 Single Arm Devil’s Press Comp:70/50 Fitness: 50/35 GPP: 35/25 Health: 20/15Read More

Skill: Handstands Every 2 mins x 4 sets (8 mins) Pick a HS progression and perform the listed reps -Pike HSPU x 6-8 reps -Wall Walks x 2 reps -Wall Facing HS Holds x 30 secs (Nose and Toes only) Conditioning: Every 90 secs x 15 Sets (22:30 Mins Total) (5 sets of each station)...Read More

Strength: Front Squats Every 3:00 x 3 sets 5 reps @ 8/10 effort (each set should be a challenge!) Every 3:00 x 3 sets 8 Heels Elevated KB Goblet Squats 8 Tempo KB DL (4041) Conditioning: Barbell Endurance “Muscle Grinding Cash Badger” EMOTM x 4 Mins 7 Deadlifts -Into- EMOTM x 4 Mins 7 Hang...Read More

Strength: Lats/Rings A)EMOTM x 4 10-15 PVC Lat Press downs Rest 1:00 B)EMOTM x 4 Ring Holds (support/plank) x 10-:15 secs Rest 1:00 C)EMOTM x 4 5 each side SA DB Row (bent over) *Press 1 finger into your lat and squeeze while you perform these reps Conditioning: “Zeus Laser” 5 Rounds for Time… .....Read More