January 31, 2020

Strength & Skill 5 x 5 Deadlift (restart every rep) – rest :90 Conditioning 4 Rounds for time of: 20 KBS (55/35) 20 Alternating Box Step Ups w/ kb (24/20) 20 AB Mat Sit-Ups

January 29, 2020

Conditioning 19:00 AMRAP of: 300’ KB Front Rack Carry (70/55) 35 Double unders 500m Row 35 Walking Lunges Post Conditioning *NOT FOR TIME* 3 rounds of: 14 Seated Banded Straight Arm Pull Downs 18 Alternating DB Renegade Rows 18 Alternating Z...

January 28, 2020

Strength & Skill 1A – 3 x 6 Kip Swings – rest :60 1B – 3 x 10 Hollow Rocks – rest :60 2 – 12:00 Alternating EMOM of: A – 6 – 10 Pull Ups B – 6 – 10 T2B Conditioning 7:00 AMRAP of: 12 Alternating DB Snatches (50/35) 3 Ring Muscle Ups 3...

January 27, 2020

BBG E2MOM for 6 Sets 4 Front Squats + 1 Jerk Conditioning Every 4:00 for 5 Sets 20/15 Cal Row 12 Bar Facing Burpees 12 Thrusters (95/65)

January 25, 2020

“Deload to Reload!” *Focus on hitting positions and let your bodies recover* Strength & Skill 20:00 Alternating EMOM (Use a partner and switch every minute) A – 5 Bench Press @ 60% B – 8 Hand Release Push Ups Conditioning 10:00 partner...