Warm up: Stretch Strength: Back Squat 10 reps @ 65% 8 reps @ 70% 6 reps @ 75% 4 reps @ 80% 2 reps @ 85+% * rest 2min between sets...

Warm up: Stretch Conditioning: 1) “Helen” 3RFT 400m run 21 KB Swings (53/35) 12 Pull Ups 2) 3 Giant Sets 10 Bench Press 15 Romanian...

Warm up: Stretch Conditioning: “Grace” For Time 30 Clean and Jerks (135/95) Midline conditioning: Alternating EMOM x 16min Odd: 10 Burpee...

Warm up: Stretch Conditioning: A) Make Up day missed this week B) For Time: Buy in 20/15 Cal Bike 10-9-8-7-6-5-4-3-2-1 Hang Power Clean...

Warm up: Stretch 3 Rounds 5 Pull Ups 7 Push Ups 9 OHS (light barbell or PVC) 11 Cal Bike Conditioning: “Nancy” 5RFT 400m Run 15 OHS (95/65)

Warm up: Stretch Skill: 1) On the Minute x 16min Min 1- 3 Power Cleans Min 2- 2 Hang Squat Cleans Min 3- 1 Full Clean Min 4- Rest 2) 5...

Warm up: Stretch Strength: Build to a Heavy set of 5 Deadlift Conditioning: AMRAP x 12min 6 HSPU 9 Deadlifts (225/155) 30 Dbl Unders Row...

Warm up: Stretch Strength: Heavy sets of Front Squat 5-4-3-2-1 (building) Conditioning: AMRAP x 4min 21/15 Assault bike Cals 21 T2B 21...

Warm up: Stretch Strength: In 20min Build to a Heavy single Snatch Conditioning: A) “Isabel” 30 Snatches for Time (135/95$ Midline...

Warm Up: Stretch Conditioning: “Jenny’s dirty 30” For Time: 30 Cal Row 30 Wall Balls (20/14) 30 GHD Sit Ups 30 SDHP (75/55) 30 Back Ext...