Strength 5 Sets 8 Bench Press @ 70% 10 Barbell Row 12 Good Morning   Conditioning – Every 4:00 x 5 Rounds 12 Burpee 10 DB Push Press 8...

Conditioning 0:00 – 10:00 – 1600 meter Run, Max Clean and Jerks (60/40) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch...

Strength EMOM x 10 Odd Minutes: 3 Front Squats @ 80–85% Even Minutes: 3 Strict Pull Ups   Conditioning 10 Minute AMRAP: 5 Burpee Box Jump...

1. Back Squat 10 Reps @ 70% 8 Reps @ 73% 6 Reps @ 77% 4 Reps @ 81% 2 Reps @ 86% Rest 2:00 between sets.   2. Conditioning For Time: 1,000...

Strength Front Squat (%60-65) (3 sec down, 1 sec pause)  5-5-5-5-5   Barbell Good Morning 8-8-8 Rest 90 sec Conditioning 5 Rounds of 20m...

1. “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings 12 Pull-Ups   2. Accessory Workout   10 Dumbbell Bench Press 15 Romanian...

Conditioning EMOM x 20: Min 1: 20 Air Squats Min 2: 15 Jumping Lunges   Min 3: 12 Dumbbell Snatches Min 4: 15 Sit Ups Min 5: Rest  ...

Strength 1. Power Clean and Jerk On the Minute x 12 Rounds 1-6: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 7-12: 1 Power...

Strength Pull-ups 8-8-8-8-8 Conditioning Ladder AMRAP 10’: 1 Push Press (40/30 kg) 1 Front Squat (40/30kg) 1 Burpee Over Bar Add  1 Rep...

Strength 1. Squat Snatch On the Minute x 5: 5 Touch and Go Squat Snatches   2. ”Nancy” Test 5 Rounds For Time: 400 Meter Run 15 Overhead...

Warm Up 10 V-Ups 30 sec Hollow Hold 20 Russian Twists 30 sec Side Plank (each side)   Strength  Push Press(%80-85) 5-5-5-5-5-5...

Mobility & Activation Thoracic + Overhead Mobility 1 Min T-Spine Rotation 1 Min Shoulder Dislocates 1 Min Wall Squat 1 Min Overhead Squat...

Warm-Up – 3 Rounds 10 Ring Rows 5 Push-ups 30 Arm Circles 30 Stick Strict  Press   Strength(Gymnastic) Min 1: 5 Strict Pull-ups Min 2: 5...

Strength 1.Clean On the Minute x 16 (4 Rounds): Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute...

Warm-Up 3 Rounds of 10 Good Mornings 10 Ring Rows 20 sec Hollow Hold Strength  Front Squat (%85)  5-5-5-5-5  Barbell Row(%75)...

Strength On the 1:45x6 Round 3 Back Squat   Conditioning Cash in 100 Double Unders   100 Knee to Chest 100 Kettlebell  Swings 100 Sit Ups...

1.Strength&Endurance 1,600 Meter Run 21 Chest to Bar 5 Squat CLEAN (50/35) 4 Squat Clean (60/40) 3 Squat Clean (70/45) 2 Squat Clean...

Conditioning For Time: 27-21-15-9 DB Snatch (22.5/15 kg) Burpee Over DB Goblet Squat (22.5/15 kg) Time Cap: 15 min Rest 3 min, then:   3...

1.Strength Snatch On the Minute x 16 (4 Rounds): Minute 1 – 3 Power Snatches + 3 Overhead Squats Minute 2 – Rest Minute 3 – 5 Squat...

Strength Strict Press 12-12-12-12-12   Conditioning 4 Rounds: 30 Squat 10 Single Arm Db Push Press(22,5/15 kg) 10 Box Jump 10 Burpee  ...