Strength Training Squat 20 rep max Conditioning (sustained effort) 4 rounds 20 Double unders 20 Push ups 20 Overhead lunges […]

Workout of the Day: With a partner, I go / You go: Row 250m Row 500m Row 750m Then, 30 […]

Strength Training Squat 20 rep max Conditioning (sustained effort) 4 rounds for time 20 Double unders 20 Push ups 20 […]

Workout of the Day: Strict Pullups 10 min to practice/perform 5 sets Then, 6 rounds, Every :90 6 Thrusters, 135/95# 8 […]

Strength Training Shoulder Press 3×5 Conditioning (sustained effort) As many reps as possible in 15 minutes 10 Hang Squat Cleans […]

Strength Training Shoulder Press 3×5 Conditioning (sustained effort) As many reps as possible in 15 minutes: 10 Hang Squat Cleans […]

Conditioning Every minute on the minute for 6 minutes: 3 hang squat snatches (as heavy as possible maintaining good mechanics) […]

Workout of the Day: With a partner, complete: 100 Dumbell snatches, 70/55# 100 Sandbag burpee clean and jerks *1 person […]

Weightlifting Hang squat snatch 3-3-3-3-3 Hang squat clean 3-3-3-3-3 *Add weight to each set. Failed attempts count Post results to […]

Conditioning (sustained effort) 15 Minutes to complete 5 Rounds 20 Wallballs 20#/14# 200m Run Then Max pull-ups, muscle-ups, or bar […]