FRONT SQUAT 15min build to a moderate set of 3 and then establish a 1RM for the day. CONDITIONING AMRAP 20 w/partner 16/12 Calorie Row 8 Lateral Burpees over Rower alternating rounds with partner

BENCH PRESS + ROW 15min to establish 8RM Bench Press complete 3 sets of 20 Ring Row anytime within 15min window CONDITIONING AMRAP 15 5 C2B Pull-ups 10 HRPU 15 Wallballs (20/14) 20 AbMat Sit-ups

DEADLIFT 15-20min Warm up with light sets of 5 Build to a moderate set of 3 Establish a heavy single for the day CONDITIONING 4 Rounds NOT for time: 15/10 Calorie Bike 15 Box Jump Overs (24/20) 15 Double DB Power Cleans (AHAP)

STRICT HSPU or STRICT BB PRESS 20min to hardest 5 HSPU or heaviest 5 PRESS Last set is MAX REPS of kipping HSPU or PRESS @ 50% of last set of 5 CONDITIONING Every 4min for 5 Rounds (20min) 50 Double Unders / 75 Singles 5 Bar Muscle Ups / 8 C2B 5 Power Snatch Read more about Tuesday 2.25.20[…]

BACK SQUAT 15min to BEST complex 1 Pause (3sec) Back Squat + 1 Back Squat CONDITIONING AMRAP 20 w/partner P1: 2 Rounds 9 Front Squats (95/65) 7 T2B 5 Lateral Burpees P2: Max Calorie Row Alternate every 2 rounds of 9-7-5 with partner for 20min. Score completed number of rounds + extra reps and calories Read more about Monday 2.24.20[…]

FRONT SQUAT 5-5-3-3-3-1-1-1+ 60-60-75-75-75-80-83-85% of 1RM CONDITIONING AMRAP 4 / REST 4 3 Power Clean (135/95) 3 Front Squat 3 Push Jerk 3 Bar Facing Burpees AMRAP 4 / REST 4 3 Power Clean (155/105) 3 Front Squat 3 Push Jerk 3 Bar Facing Burpee AMRAP 4 3 Power Clean (185/135) 3 Front Squat 3 Read more about Friday 2.21.20[…]

ACTIVE RECOVERY DAY STRETCHING (10-15min) Walkouts into Up Dog Samson Pigeon/Quad Pike Straddle (R/L/M) Butterfly hold each stretch for 1min 6 ROUNDS NOT for TIME 2min Bike or Row 5 Pull Ups 10 HRPU 15 Air Squats or Alternating Lunge

HANG POWER CLEAN + MIDLINE 20min to 5RM Hang Power Clean for the day + Midline Midline: 3 Rounds of 20 seated KB twist (53/35) + 20 Sit-ups complete 3 rounds of midline anytime within the 20min window. CONDITIONING 5 RFT 10 DB Hang Power Clean & Jerk (50/35) 15 Burpees switch every 5 on Read more about Wednesday 2.19.20[…]

DEADLIFT 15min to a heavy set of 5 CONDITIONING AMRAP 15 w/partner Buy In: 2000/1500 (switch every 250) 5 Deadlifts (245/165) 5 Box Jumps (30/24) 25 Double Unders (40 singles) alternating rounds with partner

BACK SQUAT (20min) 8-6-4 @ 50-60-70% of 1RM build to BEST single for the day CONDITIONING (For Time) 5 Rounds 9 T2B 15 Wallballs (20/14) Directly into… 5 Rounds 9 P. Snatch (75/55) or P. Clean (115/85) 15 OHS (75/55) or F. Squat (115/85)