A) Weighted Pullups 5-5-5 B) Snatch Grip Deadlift x 1 Hang snatch x 1 Overhead Squat x 2 C) 2 rounds for time of: 30 KBS 7 T2B 3 Rounds 10 Box Jumps 10 DB Push Press
Read MoreA) EMOTM x 10 5 Push Press @65% B) Bulgarian Split Squat @31×1 3x 6-8 (Increase each Set) C) 3 rounds 15 Pullups 15 Thrusters (95/65) rest 2 mins each round
Read MoreA) HSPU 5-5-5 B) 1 1/4 Back Squat 4-4-4-4 C) 8 Rounds 4 Burpees 6 Power Cleans (115\75) 8 Wallballs\ DB Thrusters
Read MoreA) Weighted planks x3 (30-60sec) B) Turkish Situps 6-8 x3 C) 15 mins @ 75% 10 Medball Lunges 15 KBS 20 Hollow ROcks 25 burpees
Read MoreA) 60/60 x4 Double Unders B) Front Rack Rev Lunges 8-7-6-5 (Increase wt each set) C) 10 minutes @ 90%/high effort: 15 front squat @ 95lbs/65lbs 15 Box Jumps Rest 3min 2 Min AMRAP Plate touch Burpees
Read MoreA1) 5 Sec. Scap hold 5-5-5-5 A2) Pendlay Row 5-5-5-5 B) 5 C&J TnG 6 Sets (Rest 45 sec b/t sets) C) 60/60 x2 Row DU WB Box Jump OHS (65/35)
Read MoreA) Muscle Up Tech B1) Front Rack Lunges 8-7-6-5 B2) Single leg hip Drive 8-8-8-8 C) Diane 21-15-9 Deadlifts (225/155) or 70% HSPU Scale to use Pike\ring Pushups
Read MoreA) Banded KBS 30/30 x4 B) Snatch Complex Snatch DL +Snatch DL (3sec.Pause at hip) +Hang P.Snatch +OHS C) 20 Front Squat (135/85) 20 Pushups 20 Power Clean (135/85) 20 Box Jumps 20 Burpees 20 KBS (55/35) 20 Strict Pullups
Read MoreA) Weighted Pullup 5-5-5 B) EMOTM 10 5 Push Press (65%-70%) C) Heavy Single DL D) Row 500m + 21-15-9 Thrusters (95/65) & KBS (55/35)
Read MoreA) L sits (Accumulate 2 min) B) TGU 3-2-1 C) Romanian Deadlifts 8-8-8-8 D) 3 RFT 21 KBS 15 Pullups 9 Paralette Shoots
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