Monday 1/20 "CONDITIONING" AMRAP 20 minutes working :45 on/:15 off: Max Calorie Bike Max Box Jump Overs (24/20") Max Alternating...

Monday 1/13 "STRENGTH" In 18 Minutes Complete Min 0-3: 5 Deadlifts (Pick Load) Min 3-6: 1 Set Max Ring Dips* Min 6-9: 4 Deadlifts (Pick...

Monday 1/6 : Hybrid "CONDITIONING" 3 Rounds 1 Min Max Russian Kettlebell Swings 1 Min Max Cal Bike 1 Min Rest 1 Min Max Rep Plate...

Monday 12/30 "STRENGTH" In 25 Minutes Complete Part 1: Power Clean 3 Sets of 3 Reps @ (45-70%) Part 2: 3 Clean Pull + 1 Clean + 1 Jerk...

Monday 12/23 "CONDITIONING" "12 Days of Christmas" For time: 1 Clean & Jerk, (155/110 lbs.) 2 Muscle-ups 3 Handstand Push-ups 4...

Monday 12/16 "STRENGTH" In 7 minutes: Snatch Pull from above knee + Snatch 4 sets (2+2) @ 45-70% EMOM 5 Snatch 1 rep @ 75 *Rest 2...

Monday 12/9 "STRENGTH" Part 1 E2MOM for 8 minutes for 4 sets: 3 Clean Pulls 60-80% Part 2 In 12 minutes Clean & Jerk 5 sets 2 @ 50-80%...

Monday 12/2 "STRENGTH" In 15 Minutes Complete: 4 Front Squat @ 85% 3 Front Squat @ 88% 2 Front Squat @ 90-92% "CONDITIONING" AMRAP 14...

Monday 11/25 "STRENGTH" Every 4:00 x 5 Sets: 1 Hang Power Snatch 1 Below the Knee Pause Power Snatch 1 Squat Snatch "CONDITIONING" ...

Monday 11/18 "STRENGTH" In 15 Minutes Complete 6 Front Squat @ 80% 4 Front Squat @ 85% 2 Front Squat @ 88% "CONDITIONING" Complete...

Monday 11/11 "STRENGTH" E3MOM x 4 Rounds Complete 1 Complex 3 Push Jerk 3 Split Jerks 3 Split Jerk Press *Pick Load "CONDITIONING" ...

Monday 11/4 "STRENGTH" In 15 Mins 5 Sets of 5 Reps x Strict Shoulder Press (Build to Heavy) "CONDITIONING" 5 Rounds for Time 10...

Monday 10/28 "STRENGTH" Every 2 Minutes on the Minute Set 1: 3 Rep Deadlift Set 2: 6 Rep Deadlift Set 3: 9 Rep Deadlift Set 4: 12 Rep...

Monday 10/21 "STRENGTH" In 15 Mins Complete 5 Rounds of Complex 2 Strict Press + 2 Push Press + 2 Jerks "CONDITIONING" "Part - Ghost"...

Monday 10/14 "STRENGTH" Every 2:00: Set 1: 8 Rep Deadlift Set 2: 10 Rep Deadlift Set 3: 12 Rep Deadlift Set 4: Single Max Rep Deadlift...

Monday 10/7 "STRENGTH" In 15 Minutes Complete: 5 x 3 Split Jerk (Pick Load) "CONDITIONING" For Time: 15-12-9 Pullups Burpees to Target...

Monday 9/30 "STRENGTH" E2MOM (6mins) :10s Work, 1:50min Off - Touch and Go Deadlifts :15s On / 1:45min Off - TNG Deadlifts :20s On /...

Monday 9/23 "STRENGTH" Every 4 minutes on the minute for 3 Rounds 2 Deadlifts @ 80-85% "CONDITIONING" As Many Rounds As Possible in...

Monday 9/16 "STRENGTH" In 15 Minutes Establish Heavy For the Day Min 0-5: Power Clean Min 5-10: Overhead Squat Min 10-15:Thruster ...

Monday 9/9 "STRENGTH" In 15 Minutes Complete 5-4-3-2-1 Overhead Squat "CONDITIONING" As Many Rounds As Possible in 10 Minutes of: 6...