Blog

Strength Bench Press for load: Build to a 1 rep max

Strength Back Squat for load: Build to a 1 rep max

Conditioning A. 15 Minutes for AMRAP of: 400 Meter Run 30 American Swings 24/16 10 Strict Handstand Push-Ups rest 5:00 between AMRAPs B. 15 Minutes for AMRAP of: 20/15 Calorie Row 20 Burpees 20 Toes-to-Bar

Strength  EMOM for 8 Rounds 2 position Hang Squat Snatch (High hang, above the knee) *ascend in weight each new minute Conditioning For Time: 21-15-9 DB Thrusters 50/35 Box Jumps 24/20" Chest to Bar Pull-Ups

Strength  4 Rounds ADAP 50' DB Walking Lunge 5 Ring Dips Conditioning  EMOM for 4 Rounds 15 Russian swings 32/24 20 Ab-Mat Sit-Ups :30 Max Calorie Bike

Strength  Establish a 1 Rep Max Shoulder Press Conditioning  For Time 50 calories on Assault Bike

Strength  Establish a 1 Rep Max Deadlift

Conditioning  For time: 800 Meter Run 30 Alternating Dumbbell Snatches 50/35# 30 Handstand Push-Up 600 Meter Run 20 Alternating Dumbbell Snatches 20 Handstand Push-Up 200 Meter Run 10 Alternating Dumbbell Snatches 10 Handstand Push-Up

Strength EMOM for 8 Minutes 2 Hang Squat Cleans *Ascend in weight each round Conditioning  "Baseline" For Time 500 Meter Row 40 Air Squats 30 Abmat Sit Ups 20 Push Ups 10 Pull Ups