This Week Mobility Strength: Snatch 5 x 2 @ 75-85% * Rest 90 Seconds Between Working Sets ** Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and...Read More

This Week's Mobility  Strength: Establish a 3 Rep Max Thruster in 12 Minutes   Conditioning: 3 Sets: 30 Wallballs (20/14) 25 Situps 20 Pullups *Rest 1:1Read More

This Week's Mobility Conditioning: For Time: 10 Overhead Squats (155/105) 10 Box Jump Overs (24/20) 10 Thrusters (135/95) 10 Power Clean (205/135) 10 Toes To Bar 10 Burpee Muscle Ups 10 Toes To Bar 10 Power Clean (205/135) 10 Thrusters (135/95) 10 Box Jump Overs (24/20) 10 Overhead Squats (155/105) * 15 Minute Time CapRead More

This Week's Mobility Strength: Barbell Lunge (Front Rack) 4 x 8 Total * Heavy As Possible ** Rest 2 Minutes Between Working Sets Conditioning: "Diane" 21-15-9 Deadlifts (225/155) Handstand Push-Ups * 10 Minute Time Cap ** Regional standard HSPU (36" x 24" deep box for hand placement).Read More

This Week's Mobility  Strength: Strict Weighted Pullups – 5 x 5   Conditioning: "A Lotta Tabata" 32 Intervals of 20 seconds of work followed by 10 seconds of rest whereas: Rounds 1-8: Wallballs (20/14) Rounds 9-16: Ring Dips Rounds 17-24: Russian Swings (70/53) Rounds 25-32: BurpeesRead More

This Week's Mobility Strength: 5 x 1 Overhead Complex 1 Press, 2 Push Press, 3 Push Jerk * Rest 2 Minutes Between Working Sets ** Heavy As Possible   Conditioning: "Baseline" 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-UpsRead More

This Week's Mobility Strength: Deadlift 3 x 5 @ 83.3% 1RM * Rest 3 Minutes Between Sets   Conditioning: Death By 10 Meters… Minute 1: 1 Lap Minute 2: 2 Laps Minute 3: 3 Laps Minute 4: 4 Laps Minute 5: 5 Laps * Repeat this process every minute on the minute until you fail...Read More

This Week's Mobility Strength: Overhead Squat 3, 3, 3 * Rest 3 Minutes Between Working Sets ** Increase Weight After Each Successful Set of 3. Conditioning: "Randy" For Time: 75 Power Snatches (75#) *10 Minute Time CapRead More

Strength: 5 Sets – Max Effort Weighted Ring Dips *Use a weight that allows for at least 7 reps on your first set   Conditioning: With a Partner, 10 Minute AMRAP: 10 Burpees 20 Wallballs (20/14) *Both Partners moving at the same time.  Each athlete must finish the repetitions at their movement before switching places...Read More

This Week's Mobility Conditioning: 4 Rounds For Total Time of: Run 400m 14 Hand Stand Push-Ups 7 Power Cleans (225/150) * Rest 1:1 ** 32 Minute Time CapRead More