Start out with some heavy thrusters from the rack today – build to a heavy double. For conditioning break up into teams of 2 and alternate between barbell work and rowing. Each time an athlete completes 3 rounds of the barbell work switch movements. Your score is your total number of calories in 12 minutes....Read More

“Filthy Ass Fifty” For Time 50 Calorie Row (50/40) 50 Overhead Squats (45/33) 50 Bar Facing Burpees over empty bar 50 Pull-ups 50 Strict Press (45/33) 50 Toes Through Rings time cap 30 minutesRead More

Today starts with pairing kipping HSPU with some front squat work. Keep the weight moderate so that you can focus on the gymnastic element but still hit some strength work on the off minutes. Scale HSPU using skill transfer exercises and positional work upside where possible EMOM x 10 A. Front Squat x 5 @70%...Read More

Lets get right after some interval work today guys, basic movements today so we should get in and start quick. Record your slowest time, aiming to go unbroken on KBS and Wall Ball shots. For accessory work, experiment and work with a coach to find the right loading for these movements. This is accessory work...Read More

Strength 2 Rep Hang Squat Clean Take 15 minutes to establish a heavy Conditioning For Time 21-15-9 Power Snatch (115/75) Toes to Bar *50 double unders between rounds and to finish *cap 12 minutesRead More

Building on what we did last Monday, vertical pulling strength and capacity is the goal. Revisit the pull-up hierarchy from last weeks post if you need help on deciding what movement to do for the EMOM.   Strength  EMOM x 15 A. 5-7 Strict Chest To Bar Pull-ups B. Barbell Overhead Carry x 2 C....Read More

Strength (not for time) Back Squat (BW / 3/4 BW) + Push-ups Set 1 – 5 + 10 Set 2 – 6 + 10 Set 3 – 7 + 10 Set 4 – 8 + 10 Set 5 – 9 + 10 Set 6 – 10 + 10 *super set these movements resting as needed...Read More

Strength Take 20 minutes to build to a heavy 4 rep dead lift “Blast Off” In teams of 2 AMRAP in 10 minutes 50 Synchro Bar facing burpees Remaining time – athletes must switch movements each time the barbell hits the ground. Max Thrusters (95/65) Calorie RowRead More

Continuing with our gymnastic work today, if you’ve been following the program this might be your first time kipping but your third time doing pull-up work. Scale as needed up or down, that means – C2B for advanced members. Scale the ring dip holds to box holds, or parallette holds as needed. Front rack step...Read More

Lets start the day with a new format and some barbell cycling work. You’ll have six sets of increasing weight and decreasing volume. Adjust weight as needed but aim to have 6 different loads. Strength E:90 for 6 sets (take from floor) Unbroken Push Press 95/65 x 12 105/70 x 12 115/75 x 10 135/95...Read More