WU/PRIMER 3 Rounds: 10 Double Unders/20 Single Unders 8 Snatch Grip RDL (empty BB) 6 Hang Power Snatch 4 Burpees CONDITIONING AMRAP 4/ REST 4: 15 Power Snatch (75/55) 30 Double Unders / 50 Singles (30s Bike) AMRAP 4: 5 Power Snatch (95/65) 10 Lateral Burpees (1min Bike) 1RM POWER SNATCH 15min to 1RM

WARMUP 3 Rounds: 10/8 Calorie Row 5 Front Squats 3 Push Jerks 1 Thruster THRUSTERS 15min to 3RM for the day CONDITIONING AMRAP 15 (w/partner) 20 Thrusters (75/55) 30/24 Calorie Row split reps equally

WARM UP/PRIMER 3 Rounds: 15/10 Calorie Row 6 Bar Kips + 4 Knee Raises + 2 T2B 6 RDL + 4 Hang Power Clean + 2 Power Cleans POWER CLEAN STAMINA 7-7-7 @ 50-55% of 1RM 5-5-5 @ 60-65% of 1RM 3-3-4 @ 70-75% of 1RM ALL reps touch and go! CONDITIONING AMRAP 14 3-6-9-12-15… Read more about Thursday 1.27.21[…]

WARM UP/PRIMER 3 Rounds: 30sec Bike 6 RDL 4 Hang Power Clean 2 Push Jerks start w/empty BB and build in weight DEADLIFT 15min to 3RM for the day CONDITIONING 5 RFT: 12 Push-ups 9 Deadlifts (135/95) 6 Hang Power Cleans 3 Push Jerks

WARMUP/PRIMER 2 Rounds: 200-250m Row Walkout into 30sec Samson R/L 10 SLOW air squats SQUATS 15min to 5RM for the day your choice of squat (Back, Front, or OH) CONDITIONING For Time (w/partner): Buy In: 800m Row 4 Rounds: 30 Wallballs + 20 Burpees Cash Out: 800m Row split row and reps equally. If you Read more about Tuesday 1.25.22[…]

POWER SNATCH STAMINA 15-12-9-6-3 starting @ 50-60%, build in weight these are unbroken sets CONDITIONING EMOM 16 w/partner “You Go-I Go” Min 1: P1: 5 CTB + 5 Box Jump Overs + Max Reps Alt. DB Snatch (50/35) P2: Rest Min 2: P1: Rest P2: 5 CTB + 5 Box Jump Overs + Max Reps Read more about Monday 1.24.22[…]

WARM UP/PRIMER 3 Rounds: Walkout into 10 push-ups + R/L Samson Stretch 12 Air Squats 9 Romanian Deadlifts 6 Bar Kips 3 Knee Raises 1 T2B SQUAT (back, front, or overhead) 15min to 5RM for the day CONDITIONING For Time: 10 down to 1: Deadlift (205/145) 1 up to 10: T2B

CONDITIONING 5 Rounds NOT for Time: 30sec Assault Bike 15 Weighted Knee Raises 10 Alternating DB Lunges (5 each leg) 15 Sit-ups 10 Burpees Use Wallball or DB between knees or feet to weight the knee raises. Chose weight for DB lunge.

WARMUP 2-3 Rounds: 250m Row 10 RDL 5 Hang Power Clean DEADLIFT 15min to 5RM “touch & go” for the day CONDITIONING 30/21 Calorie Row (20/15 Calorie Bike) 21 Power Cleans (95/65) 30/21 Calorie Row 15 Power Cleans (125/85) 30/21 Calorie Row 9 Power Cleans (155/105) You can choose to partner this workout P1: complete Read more about Wednesday 1.19.22[…]

WARMUP/PRIMER 3-4 Rounds: 30-50 Band Pulls 5 Strict Press + 5 Push Press 5 Step Ups + 5 Box Jumps STRICT PRESS 15min to 5RM for the day CONDITIONING 4 RFT: 8 S2O (135/95) 16 Box Jump Overs 400m Run