September 30, 2019

BBG 8:00 EMOM of: 1 Power Snatch + 1 OHS (70-75%) Conditioning 12:00 AMRAP of: 12 OHS (95/65) 12 Bar Facing Burpees 12 T2B

September 28, 2018

Strength & Skill 5 Sets of: 5 Deadlifts (no mixed grip, build) 1 Rope Climb (legless if possible) Rest :90 between sets Conditioning 15:00 Partner AMRAP of: 100’ Wheel Barrow Carry (50’ each) 30 Pull Ups (switch as needed) 30 Ring Dips (switch as needed) 30...

September 27, 2019

Part 1: 3 sets of: 100’ Shuttle Run (50’ Sections) 10 Goblet Squats (light/moderate) 10 Push Ups Rest 1:00 between sets, and 3:00 exactly before starting Part 2: Part 2 (after 3:00 rest from Part 1): 1:00 of work / 1:00 of rest 5/4 Cal Row + ME Cone Facing Burpees...

September 25, 2019

Strength & Skill 1 – 4 x 5 Kip Swings + 5 Knees to Elbows 2 – 6:00 EMOM of: 5-8 T2B (work on form) Conditioning 20:00 AMRAP of: 20 Wall Balls 400m Run 20 Box Jumps (24/20) 20 KBS (55/35)

September 24, 2019

Strength & Skill 12:00 EMOM of: 6 Dual DB Push Press + 3 FR DB Box Step Ups Conditioning 12:00 Infinity Ladder 1 Dual DB Deadlift 1 Dual DB Clean & Jerk 1 Squat Jump 2,2,2 / 3,3,3 / 4,4,4 and so on…