Performance: A. RDL 4×5 @ 70% B. AFAP 50 DL 50 Burpees 50 Russian Swings 2/1.5 50 Sit-ups C. Cash out 50 banded GMs 50 Supermans. Sport: A. DL 4×5 (315/205) B. AFAP 50 DL 50 Burpees 50 Am. Swings 2/1.5 50 sit-ups C. 100 Banded GMs 4x 20 banded Pull aparts. 100 hollow rocks Supermans...Read More

Performance: A. Clean and Jerk 4×3 @ 70% B. 4 rounds 12 STO 95/65 50/30 DU/Tuck Jump 12 Front Squat 10 Ring Dips Sport: A. Clean and Jerk 4×3+2 PC/SC/HSC+PJ/SJ B. 4 Rounds 12 STO 50 DU 12 Front Squats 10 Ring Dips C. 15 Muscle Ups   -Post results to Comments.Read More

Performance: A. Pull-ups 5×5 strict. Or pull-up progressions B. Nicole: 20mins 400m Run Max reps of pull ups. Sport: A. Strict C2B pull ups 5×5 B. Nicole: 20mins 400m Run Max reps of pull ups C. For time: 100 DB Snatches 65/55 -post results to comments.Read More

Performance: A. Back Squats 4 x 5 reps @ 70% B. 800m run 3 rounds of 20 walking Lunges 20 Wallball 20/14 20 HR PU then 800m run Sport: A. Back Squat 4 x 5 reps (2 pause/3 regular speed) B. 800m Run 3 rounds of 16 Front rack lunges (in place) 95/65 8/5 Burpee...Read More

Performance: A.  Snatch: 4 x 3 at 70% B.  4 rounds for time: 7 Power Snatch 135/95 14 T2B or K2E 21 box Jumps with step down. 24/20 Sport: A. Snatch 4×3 (3 reps = PS/SS/HSS) Last set should be as heavy as possible B. 4 Rounds for time: 7 P. Snatch 165/125 14 T2B...Read More

All levels  A.  Establish a 5RM Deadlift then perform:  3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest B.  AFAP  30 – 20 – 10  American Swings @ 1.5 pood/1 pood  Box Jumps @ 24inch/20inch  400M Run after each round  -Post results under comments  Read More

Fitness – Performance A.  Establish a 5RM Front Squat then perform:  3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest B.  10 Rounds  5 x Strict Pull-ups  10 x OH Walking Lunges @ 45lb/25lb  -Post results under commentsRead More

All levels  A.  6 Rounds  1 Min AB/Row/Run  20 x Russian Swings  20 x Hollow Rocks  <-> Bear Crawl   -Post results under commentsRead More

Fitness  A.  Every 90 Seconds for 6 Sets  5 x Deadlift  10 x Hollow Rocks  B.  20 Min AMRAP  10 x Push Presses @ 95lb/65lb  20 x BOB  400M Run  Performance  A.  Every 90 Seconds for 6 Sets  2 x Snatch (Build)  B.  20 Min AMRAP  10 x Push Presses @ 95lb/65lb  20 x BOB ...Read More

  Please note:  If you performed Murph, skip Part A and work on gymnastic goats or 20 minutes of easy aerobic work. Fitness  A.  Establish a 5RM Back Squat then perform:  3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest  B.  3 Rounds AFAP  20 x Russian Swings  30 x Double-unders (3:1) ...Read More