Skill: Lapping a Sandbag Strength: Wendler Back squats Week 4-Deload and Speed (10 Minutes) 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% Rest 2:00 b/w sets -Rear Foot Elevated Split Squat: (8 ish Minutes) 3×8-12 each leg,rest 1:00 b/w legs Partner Conditioning: 3 Rounds for time: *Each Partner does the reps...Read More

Skill: Kipping Pullups Conditioning First!! “Helen” 3 Rounds for time (13 Minute Time Cap) Run 400M  21 Kettlebell Swings 12 Pullups Comp: 70/52 (murican) Chest 2 Bar Fitness: 52/35 (Murican), Pullups GPP: 35/25 (Russian), Jumping Pullups (or 7 Kipping Pullups) Health: 25/20 (Russian) Ring Rows Bicep/Tricep Finisher 100 Banded Hammer Curls 100 Banded Tricep Extensions...Read More

Strength: Snatch  All sets at 50-60% of 1RM Snatch (11 mins) EMOTM x 3 3 Snatch Grip Deadlift to Knee- Pause for 2 secs rest 1:00 EMOTM x 3 3 Hang Snatch High Pulls- 3 sec lower to the knee each rep rest 1:00 EMOTM x 3 3 Hang Power Snatches Conditioning:  9 Min AMRAP...Read More

Skill: Ring Dips Strength: Push Press Every 3:00 x 4 sets 12-12-10-8 *Increase weight each set *Record heaviest set Conditioning: 3 Rounds (15 total mins) :30 AMRAP Strict Ring Dip rest :30 1:00 AMRAP Double Unders rest :30 1:00 AMRAP Abmat Situps Rest 1:30 Sets Start @ 0, 5:00, and 10:00 *Dip Scales: Strict Ring...Read More

Strength: Deadlift EMOTM x 10 Mins 3 Deadlifts @ AHAP *Touch and go or reset each rep- up to you today Conditioning:  2:00 on/2:00 off x 5 rounds: (20 mins) 10 DB Deadlifts (2 DB’s) 10 DB Hang Power Cleans   (2 DB’s) Row x Max Cals *Score is calories completed across all 5 rounds...Read More

Partner Workout! Against 12 Mins…Split work as desired 3 Rounds For Time… Row 40/30 Cals 40 Alt. DB Snatches 40 Box Jumps Comp: 70/50, 24/20 Fitness: 50/35, 24/20 GPP: 35/25, 20/16 Health: 25/15, Step Ups Rest 3:00 Against 12 Mins.. For Time: Split Work as desired 50 DB Thrusters Run 400 M 50 DB Thrusters...Read More

Friday 11/29/19 Teams of 2: EMOTM x 12 Mins.. partners alternate stations each minute 12 Toes 2 BarAMRAP Snatches (Power or Squat) Comp: 165/110 Fitness: 135/95 GPP: 95/65 Health: 55/45 Rest 3:00 12 Min AMRAP: 1 Partner works at a time… 16 Clean and Jerks  64 Double Unders 16 Front Squats Comp: 185/125 Fitness: 165/110...Read More

Thanksgiving Workout!! Teams of 3! 35 Min Running Clock: Each Team Member must complete all stations before moving on to KBS and Situps Run 400 m Row 500m 30 Box Jumps/Step Ups -Then- 40-30-20-10 KBS/Situps/alt. Lunges *Rotating through the stations, once each teammate has done 40 reps of each, they go to 30 -Then- Run...Read More

Skill: Pullup Practice (10 Mins) 3 sets, resting as needed between movements 5 Scap Pullups 3-5 Strict Pullups 5-10 Kipping Pullups rest 90 secs b/w sets Strength: Bench Press/Strict Chin Up (20 mins) 5-5-5-5-5  Bench Press (increasing weight each set) 3-3-3-3-3  Weighted Strict Chin Up (increase or stay the same, up to you!) Rest as...Read More

Strength: Wendler Squats Week 3 (15 Mins) 5 @ 75 % 3 @ 85 % 1+ 95% REST 2;00 B/W SETS *All sets based off of Training Max Strength Accessory (9 mins) Every 3:00 x 3 sets 10-12 DB RDL’s @ 30X1 6 Ea/ Front Foot Elevated Split Squat @ 30X1 Tempo Conditioning: Descending Ladder...Read More