Fitness – Performance A.  15 Mins of Pull-up Progression   B1.  Strict Press – 3 x 10   B2.  Bent Rows – 3 x 10   B3.  Bulgarian Split Squats – 3 x 20 (R/L)   B4.  Banded Good Mornings – 3 x 20  C.  Death by 10M  1st Min <-> 1  2nd Min <-> 2  3rd Min <-> 3  10 Min Cap  Sport  A.  5K Recovery  B.  Mobility  -Post results under comments    Read more

Fitness A.  Clean Progressions (Pos, 1,2,3)  B.  20 Min AMRAP  200M Run/Row  15 x Swings  20 x Mountain Climbers  Performance  A.  5 Min Skill AMRAP  3 x Muscle Cleans  3 x Hang Cleans (Pos 1)  3 x Hang Cleans (Pos 2)  3 x Cleans  B.  Pause Cleans – 5 x 2 w/2 Min Rest  C.  20 Min AMRAP  200M Run  15 x American/Russian Swings @ 1.5 pood/1 pood  10 x K2E  Sport  A.  5 Min Skill AMRAP  3 x Muscle Cleans  3 x Hang Cleans (Pos 1)  3 x Hang Cleans (Pos 2)  3 x Cleans  B.  Every 30 Seconds for 4 Mins  1 + Pause Clean + Hang Clean (Pos 2) + Push Jerk  C.  Nate  20 Min AMRAP  2 x Muscle-ups  4 x HSPU  8 x American Swings @ 2 pood/1.5 pood  Optional Accessory  Conditioning   A.  AFAP  2K Row  300 x Double-unders  2K Row  -Post results under...Read more

Fitness  A1.  Back Squats  – 4 x 5  A2.  Pull-overs – 1 x 20  B.  4 Rounds AFAP  15 x Wallballs  15 x Pull-ups/Ring rows  15 x Push-ups  1 Min Rest after each round  Performance  A1.  Back Squats – 2 x 5  A2.  Pull-overs – 1 x 20  B.  4 Rounds AFAP  9 x Thrusters @ 95lb/65lb  15 x Pull-ups  21 x Push-ups  1 Min Rest after each round  Sport  A1.  Back Squats – 4 x 10 @ 65%  A2.  Strict Chest to Rings – 4 x 10  B.  4 Rounds AFAP  9 x Thrusters @ 115lb/85lb  15 x CTB Pull-ups  21 x Ring Dips  1 Min Rest after each round  Optional Accessory  Skill  5 Rounds NFT  20 x Pistols (alternating)  5 x Bar Muscle-ups  20′ Handstand walk  -Post results under comments  Read more

Fitness  A.  Snatch Progressions (Pos 1,2,3)  B.  10 Min AMRAP  30 x Double-unders or 90 Singles  15 x Squats  Performance  A.  5 Min Skill AMRAP  3 x Muscle Snatch  3 x OHS  3 x Snatch Balance  3 x Hang Snatch (Pos 2)  B.  Pause Snatch – 5 x 2 w/2 Min Rest  C.  10 Min AMRAP  30 x Double-unders  10 x Power Snatches @ 75lb/55lb  Sport  A.  5 Min Skill AMRAP  3 x Muscle Snatch  3 x OHS  3 x Snatch Balance  3 x Hang Snatch (Pos 2)  B.  Every 30 Seconds for 4 Mins  1 + Pause Snatch + Hang Snatch (Pos 2) @ 75%-80%  C.  10 Min AMRAP  30 x Double-unders  10 x Power Snatches @ 115lb/85lb  Optional Accessory  Durability  A.  Sled Pulls – 6 Sets – 60 Yards (Heal toe marching steps)  B1.  Reverse Hyper – 3 x 15  B2.  GHD Sit-ups – 3 x 15  B3....Read more

Fitness  A.  Front Squats – 3 x 10  B.  AFAP  500M Row  20 x Thrusters  30 x Kettlebell Swings  20 x Burpees  50 x Sit-ups  200 x Single-unders  Performance  A.  Front Squats – 3 x 5  B.  AFAP  500M Row  20 x Thrusters @ 95lb/65lb  40 x Swings @ 1.5 pood/ 1 pood  30 x Burpee Box Jumps @ 24inch/20inch  50 x Sit-ups  30 x Pull-ups  100 x Double-unders  Sport  A.  Front Squats – 5 x 2 @ 90% w/2 Min Rest  B.  AFAP  20 x Thrusters @ 95lb/65lb  40 x Swings @ 2 pood/ 1 pood  30 x Burpees Box Jumps @ 24inch/20inch  20 x GHD Sit-ups  30 x CTB  100 x Double-unders  Optional Accessory  Conditioning  5 Rounds AFAP  30 x Squats  30 x Double-unders  -Post results under comments  Read more