Monday 5/4 Str: 5-10 reps light tall snatch to warm-up        5×3 mid hang snatch Conditioning: 1 Squat clean (135/95) 10 Bar-over-burpees 2 SC (135/95) 9 BoB 3 SC (135/95) 8 BoB 4 SC (135/95) 7 BoB 5 SC (135/95) 6 BoB 6 SC (135/95) 5 BoB 7 SC (135/95) 4 BoB 8...Read More

Coach’s ChoiceRead More

Speed & Agility: Suicide runs 15mn AMRAP 5 HSPU 10 MB clean (20/14) 15 Dive bomber push-upsRead More

Mobility Conditioning: Fight Gone Bad 5 rounds of: wallball (20/14) SDHP (75/55) Box Jumps (20″) Push-press (75/55) Row (cal) *rotating each minRead More

Str: 3×5 Overhead squats (from the rack) Conditioning: 5RFT 400m WB run (20/10) 10 KB swings (53/35) 15 T2B 20 Push-upsRead More

Mobility Conditioning: for time 15/12/9 Deadlift (345/225) Box Jumps (30/24)  Read More

Str:  10mn EMOM Complex lift: 2 HPC + 2 Push-presses (135/95) Conditioning: 100 Unbroken Wallballs (14/10) *1 lap around the building every time the ball hits the floor.Read More

Coach’s ChoiceRead More

2 mile run 20 Ring muscle-ups 20 Thrusters (135/95) 200 Abmat Sit-ups *break up as neededRead More

Mobility Conditioning: 5RFT 50 mountain climbers 40 leg liftsRead More