5 Rounds for Total Time (including rest) 7 Squat Cleans (165/115) 7 Shoulder to Overhead (165/115) 7 Chest to Bar Pull-ups rest 2 minutes between roundsRead More
Alternating for 4 Sets Bench Press x 10 (60-70%) Russian Twists x 20 3 Rounds For Time 12 Hang Squat Snatch (115/75) 15 Toes to Bar 18/15 Calorie Row Read More
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
