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A) STRENGTH Conventional Deadlift: Build to a challenging, but perfect set of 3 in 10 sets. - Reset reps - no touch n go - PERFECT form on each rep - neutral spine/head neutral Rx+ Extra Training: Seated Dynamic Box Jumps - Accumulate 30 Jumps. Rest 30-45s. B) CONDITIONING For... read more →

A) CONDITIONING Shinners AMRAP 25 with a partner: 30 Burpees 1k Row 30 KBS (70, 53) *One person works at a time - SPLIT ALL WORK however desired. L3: (53, 35) L2: (45, 30) L1: (35, 25 Russian Kettlebell Swings) (Squat Thrusts in place of Burpees) "Rx+ Metcon ""Aerobic Recovery... read more →

A) STRENGTH Bench Press - close grip: Heavy 4 in 7 sets. Rest 2:00 - Slightly inside of shoulder width - Shoot for 85% of 1RM if Known - If you have chains, use them. - Beginners: Only add weight if form permits. Rx+ Extra Training: Ring Muscle-up Work -... read more →

A) STRENGTH Box Squat - Wide Stance/Parallel Box (13-15): Build to a heavy set of 5 in 7 sets. Rest 2:00 - Sit Back on the box slightly - no touch n go - Lumbar tight - vertical shin if possible - Control Eccentric/Explode through concentric range of motion -... read more →

A) CONDITIONING AMRAP 20 with a partner - ascending reps: 3 Deadlifts (225, 155) 3 Burpee Pull-ups 100 Meter Run 6 Deadlifts (225, 155) 6 Burpee Pull-ups 100 Meter Run 9 Deadlifts (225, 155) 9 Burpee Pull-ups 100 Meter Run And so... *One person works - split as desired. L3:... read more →

A) STRENGTH Chin-up + Negative: 3/5 x 4 (5s). Rest 2:00 - 3 warm-up sets + 5 work sets - 5 Second LOWERING - Scaling - Partner Assisted Pull-ups + Negative - Rx+: Perform 6 work sets B) CONDITIONING 5 RFT: 10 Push Press (115, 75) 10 KBS (53, 35)... read more →

A) STRENGTH 1) Snatch: Heavy 1 in 12 sets. Rest 90s. - Goal is to hit 90% of 1RM if known - Any style snatch is acceptable today - Intermediate moderate set of 1 - Beginner - technique work for 10-12 sets 2) Metcon Warm-up: 3 Rounds of: 3 Power... read more →

A) CONDITIONING For time: 400 Meter Run 100 DB Renegade Rows (Light) (total reps) 800 Meter Run 100 Push-ups (or Box Push-ups) 1200 Meter Run 100 Air Squats 1 Mile Run 100 Abmat Sit-ups *30:00 Time Cap L2: (75 Reps per movement) L1: (50 Reps per movement) (Scale Running distance... read more →

A) STRENGTH 1) Bench Press - medium grip: Build to a heavy 6 in 6 sets. Rest 2:00 - Use a medium grip - shoulder-width grip - Shoot for 80% of 1RM if Known - Beginners: Only add weight if form permits. 2) Bent over DB Rows: 5 x 10.... read more →