EMOM X 10 2 Front Squats 2 Push Press 2 Back Squats 2 Back Push Press 50/35kg 3-5 mins rest 5 RFT 10 Deadlift (60/40) 10 Sit Ups 10 DB...

FOR TIME: (40 MIN TC) TEAMS OF 2: (SPLIT REPS) 100 S/A DB Snatches (22.5/15) 80 OH DB Lunges (22.5/15) 60 Push Press (35/25) 40 Burpee...

We worked on Breaking PULL UPS down into levels. This week we will work PULL UPS again but focusing on the following: The Kip The Pull...

Deadlift Warm Up 10-8-6-4-2 Every 2 mins x 6 5 Reset Rep Deadlifts M - 100-120kg F- 70-80kg “DEATH BY SQUATS” Min 1 - 3 Burpees + 6...

1000m Row Buy in 5 RFT: 6 Bench Press 8 Devil Press 10 DB Lunges 12 Squat Jumps 1000m Buy Out

Today we will touch on: Shoulder Mobility Core Activation Press ups Headstands Handstands (Don’t worry there is always something we can...

23 MIN AMRAP S/A KB/DB complex R – (F.Squat, rev lunge, clean and press) = 1 rep 5 double KB/Db swings L– (F.Squat, rev lunge, clean and...

10 min back squat specific warm up Back squat 10 rounds – 2:30 mins per round Build for 5 rounds and decrease for 5 Reps –...

Back Squats 3x5 Bench Press / Shoulder Press 3x5 Deadlift 1x5

30 min EMOM Min 1 – 10 box jumps Min 2 – 10 decline press ups Min 3 – 10 alt S/A cluster (20/15kg) Min 4 – 10 S/L elevated glute bridge...

7 MINS ON / 2 MINS OFF X 3 ROUNDS YGIG FORMAT (Teams of 2) ROUND 1 10 Thrusters (20/15) 3 Synchro Burpees* (After Burpees B takes over)...

For Time: 21-15-9: KBS (24/16) Lunges 21-15-9: SDHP (24/16) Pistols 21-15-9: S/A KB Squat Clean (24/16) Burpees 21-15-9: S/A KB Push Jerk...

“Practice Makes Perfect” Every 2 mins x 2 sets 20 Pull Up / KR / Press Ups Every 1 min x 4 sets 10 C2B / K2E / Decline Press Ups Every 30...

5 Rounds For Time: 20 min TC 100M Row Out In Run 20 Burpee Box Jump Overs 1 Squat Clean (42.5/30) Round 2 - 16 BBJO & 3 Squat Cleans...

PULL UPS Upper Body Mobility Upper Body Activation The Levels The Drills The Kipping Pull Up We will break down the pull up into...

Strength Push Press Every 90 secs x 7 sets 3 reps “MAP (Max Aerobic Power) Intervals 2 mins on / 2 mins off x 5 7 WBS 7 Pull Ups 7 Push...

Working Snatches & Overhead Squats Wooden Pole Empty Barbell Fundamentals

“Slammer” 0-12 mins: (12 min amrap) 50 double unders 20 hang snatch 15 slam balls 10 burpees chest to slam ball 12-24 mins: (12 min...

It’s been 8 years since we used the sledges Don’t worry they are Rusty too 5 mins on / 2 mins rest x 5 rounds Teams of 3: 6 Sledge Pushes...

“Kinda Fight Gone Bad” 1 min on / 30 secs off x 5 rounds MB Sit Ups Pull Ups Air Squats Plank Burpees