Strength Push Press 1,1,1,1 Conditioning AMRAP in 12 Minutes 12 Shoulder to Overhead (115/75) 20 Lateral Bar Hops 12 Dead lifts (115/75) 40 Air SquatsRead More

EMOM x 28 A. Strict Pull-ups x :45 B.  1 Power Clean + Front Squat + Jerk (75-80%) 1RM C. 50 M Sled Push D.  10 Reps –  2 Arm Dumbbell Hang Clean and Jerk (50/35)Read More

In Teams of 2 Complete 2 Rounds of The Following for Time 200 Double Unders 30 Handstand Push-ups 40 Squat Cleans (155/105) 30 Synchro Burpees *alternate at will with one athlete working at a time Cash Out 70/55 Calorie Assault BikeRead More

“Running Bear” 5 Rounds for Time Cap 30 minutes Run 400M Complete 5 Unbroken Sets of this Complex: (95/65) 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push PressRead More

EMOM x 6 0,1 and 2 – Hang Squat Snatch x 2 3,4 and 5 Hang Squat Snatch x 1 Building in weight upon successful lifts 3 Rounds for Time 20 Box Jump Overs (24/20) 7 Bar Muscle Ups 10 Overhead Squats (135/95)  Read More

For strength today, loading will be the athletes choice on both movements, challenge yourself but stay true to form on both movements *coaches notes set up barbells inside the rig on low pins stagger as need to space out for rowers Strength 4 Super Sets Not For Time 8 Bent Over Rows 2 x Gym...Read More

Strength Take 15 Minutes to Build to a heavy 2 rep hang power clean Conditioning AMRAP in 12 Minutes 8 Front Squats (115/75) 8 Handstand Push-ups 8 Toes to Bar Run 100MRead More

Take the first 10 minutes of class to work on Pull-ups skills and complete some mid-line work. For Kipping Pull-ups, work to GET BETTER, for you that could be standard gymnastics kipping, butterfly, chest to bar etc. Volume will vary by athlete – work with a coach to determine rep counts.   EMOM x 10...Read More

Strength Bench Press 3,3,3,3 Conditioning “Kelen Helly” For Time Run 400M 30 Box Jumps (24/20) 30 Wall Ball Shots (20/14) Run 400M 30 Kettlebell Swings (53/35) Run 400M 30 Kettlebell Swings (53/35) Run 400M 30 Box Jumps (24/20) 30 Wall Ball Shots (20/14)Read More

Primer EMOM x 8 A.  3 Strict Pulling Movements + 5 Behind the neck Push Press B. 5 Front Squats (from ground) (use metcon weight) “Double Impact” In Teams of 2 30 Power Snatches, 10 Ring Muscle-Ups 30 Power Clean and Jerks, 10 Ring Muscle-Ups 30 Thrusters, 10 Ring Muscle-Ups Rx – 135/95Read More