Fitness A. Back Squat 3×3 @80% B. DB SP 3×6-8, alternating, 2 min rest   C. 5 Rounds, new round every 4th minute: 350m Row 10 burpees over erg   Performance A. Back Squat 3×3 @80% B. Build to tough 3 rep Push Press in 10 minutes   C. 5 Rounds: 3 Mins ON-1 Min […]

Fitness A. Russian KB Swings 3×10-12 B. DL 5×3 @65-70%, rest 90 secs   C. 10 Min AMRAP: 10 Ring Rows 2 Power Cleans (155/105) 20 Air Squats   D. Deadbugs: 30 sec R 30 sec L rest 30     Performance A. SL DL 3×8-10/leg (warm up) B. DL 5×3 @70-73%, rest 90 secs […]

Fitness A1. DB SP 4×6-8, rest 30 A2. Back Squat @75% 4×5, rest 30 A3. Bent Rows 4×6-8, rest 2 mins   B. 25-20-15-10-5 Walking Lunges (single ct) Push Press (95/65) Hang Power Cleans (95/65) DUs (x2 singles)   Performance A1. DB SP 4×6-8, rest 30 A2. Back Squat @75% 4×5, rest 30 A3. Bent […]

Fitness A. Floor Press 3×10, rest 90 B. Weighted Step Ups 3×5-6/leg, rest 60 btw legs   C. 5 Min AMRAP: 5 DL (185/125) 25 DUs (75 singles) -Rest 3 mins 5 Min AMRAP: 10 Push Ups 30 AB Mats -Rest 3 mins 5 Min AMRAP: 10 Ring Rows 30 Squats     Performance A. […]

Fitness A. Russian Swings (Heavy) 4×8-10, rest 60 secs B. OHS Work   C. 5 Rounds (new round every 3rd minute) 20/15 Burpees 5 Power Cleans (145/100)     Performance A. Hang Snatch 3×3, rest 60 B. 1 Snatch + 2 OHS  x5, rest 90   C. 2 Mins ON-1 Min REST x5 *each round […]

Fitness A1. Supine Rows 4×5, rest 60 A2. Weighted Lunges 4×5, rest 60   B. 15 Min AMRAP: 10 Ball Slams (40/30) 20 DUs (50 singles) 10 Box Jumps (24/20) 300m Row     Performance A1. Weighted Pull Ups 4×2. rest 60 A2. FR Reverse Lunge Steps 4×4-6/leg, rest 60   B. For Time: 30 […]

Fitness A. 3 DL EMOM x 8 Mins @63-67%   B. 20 Min EMOM: odd: 12 WBS (20/14) even: 12 KB Swings (28/20)     Performance A. 3 DL EMOM x 8 Mins @63-67%   B. 20 Min EMOM: odd: 3 heavy push press even: 20 squats  

Fitness A. Power Snatch Work B. OHS Work   C. Every 4th Minute: 10 Bent Rows (105/75) 15 Ab Mats 10 Burpees 10 Thrusters   Performance A. Snatch Balance 3×2, rest 60 B. OHS 3×5, rest 90   C. 6 x 500m Row, rest 3 mins *The goal is to establish consistency with each interval. […]

Fitness A1. RDL 3×5, rest 60 @70% of 1rm A2. DB Strict Press 3×5, rest 60   B. 15 Min AMRAP: Row 500m 25 Squats 15 Box Jump Overs (24/20) 5 Deadlifts (225/155)     Performance A1. RDLs (to knee) 3×3 @22×1 @70%, rest 60 A2. Floor Press 3×10-12, rest 60   B. 15 Min […]

Fitness A. Back Squat 3×8-10 50%, rest 2 mins   B. 6 Rounds: 15 Walking Lunges 15 HR Push Ups (avoid with wiggles) 3 Power Cleans (135/95) 15 DUs -Rest 2 mins   C. Against a 5 min clock-spend as much time in the plank position     Performance A. Back Squat 3×8-10 50%   […]