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A.  Box Squat, Moderate Stance: 8 x 2 @60%, every :60 seconds 16" Box These are intended to be done at or below parallel B.  Sumo Deadlift: 4 x 4 @60%, every :60 Seconds Reset on each rep (not touch n go) Feet should be only 2” away from plates C.  As... read more →

A. “Mustang Sally” In Teams of 3 for Time: 100-80-60-40-20 Power Snatch (75/55) Wallballs (20/14) Calories on Rower (1 ROWER OR BIKE PER TEAM) Rx+:(95/65)(Cals on Assault Bike) L2:(65/45)(14/10) L1:(55/35)(10/8) *Beginner Option Empty Bar Hang Muscle Snatch (or PVC) for Power Snatches 40:00 minute time cap *Alternate Option Calories on... read more →

A.  Jerk 4x2 @ 80% every :90 seconds Then, 4x1 @85%, every :60 seconds B.  Every Minute on the Minute for Twenty Minutes: Minute 1: 30 Shoulder Taps or 25 ft Handstand Walk Minute 2: 10/6 Strict Wide Grip Pull-ups Minute 3: 10 Box Jumps w. step down (24, 20)... read more →

A.  1 Rep Max Front Squat Rest 2:00-3:00 minutes Build over the course of 8-10 sets Your last 2-3 sets increase rest if needed Beginner: Work up to a moderate set of 5 or work technique with the Goblet Squat B.  "Full Speed" For Time: 21-15-9 Power Clean (135/95) Bar... read more →

A.  MetCon Prep Work Lacrosse Ball :60 seconds each -Pec Insertion Point -Scapular Then Set Up and Perform: 12 Wall Balls 12 Sumo Deadlift High Pulls (metcon weight) 12 Alternating Step Ups 12 Push Press (same weight as SDHP) 12 Calorie Row B.  “Fight Gone Bad” Three Rounds: :60 Seconds... read more →

A. Four Rounds of: 9 Inverted Rows (supinated Grip) 7 Bar Dips (partner assisted or scale to DB Bench Press) 5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed) *Rest 2:00 between rounds As Many Rounds as Possible in Eight Minutes of: 1 Rope Climbs 30/20 Push Ups 60... read more →

A. Every Minute on the Minute for Fifteen Minutes: Full snatch ( or hang power snatch for beginners) Minutes 1:00-5:00 Complete 2 reps on the minute. Reset on each rep. Minutes 5:00-15:00 Complete 1 rep on the minute. *Start at 40% and add 5% every minute. *The goal is hit... read more →

A. With a partner 10:00 of Sledpull or Push Max 100 Ft. Intervals 8:00 of Shuttle Sprint x 100 Meters Max Intervals 6:00 of Dumbbell Man Makers Max Reps (50/30) 4:00 of Turkish Get-ups for Max Reps (53/35) * Alternates for Sled Push 10 Minutes of: 40 Calorie Row 40... read more →

A.  Jerk: 6 x 3 @75% of 7/27, every :90 seconds – Or use a moderate weight – Reset one each rep B.  Four Rounds for Time: 500 meter Row 15 Toes to Bar 30 Kettlebell Swings (53/35) Rest 2:00 minutes L3:(45/25) L2:(Knee Lifts)(45/25) L1:(400m Row) (Abmat Sit-ups) (35/25 Russian Swings)... read more →

A.  Conventional Rack Deadlift: 1Rep Max Rest 2:00 b/t sets – Set so bar is just below your knees, use blocks or stack bumpers B.  “Simple Man” For Time: 15-10-5 Power Cleans (155/105) Front Squats (155/105) L3: (135/95) L2: (115/75) L1: (95/65) 9:00 Minute Time Cap C.  Extra Credit: 400... read more →