Conditioning: Row Ladder Teams of 2 complete the following 500m-400m-300m-200m-100m E1 rows 500m then E2 rows 500m while E1 rests and so on till the ladder is complete. This is an all out effort row. No sand bagging If odd number of exercisers, solo rower will do a 1:1 rest. Core: 1) 300sec Plank from rings 2) 3×30 Atomic Sit-up, 3) 3×50 Med Ball Twisters, (1=1) Rest 60sec between sets, rest 2:00min between movementsRead more

Strength: 1a) 5×3 6″ Block Dead Lifts, @ 80% 1b) 5xME Ring Push-ups Warm-up with 3×3 first 20min time limit Conditioning: AMRAP 20min 5 Lunges, bar in front rack positioin, 75#/55# 5 Push-press, 75#/55# Execute 10 Burpees every 5 Rounds.Read more

Warm-up: 15 Turkish Get-ups w/pvc Strength: 1) 5×1 3-pos Power Snatch (Knee/Mid-thigh/High), Light and fast w/perfect technique 2) 5×1 3-pos Power Clean (Knee/Mid-thigh/High), Light and fast w/perfect technique Warm up with 3×3 before starting each movement 20min Time Limit Conditioning 1: 10 Minutes As many reps as possible of Turkish Get-ups. CHOOSE A WEIGHT YOU CAN HANDLE! Conditioning 2: Row for meters 10 x :30 on/:30 off This is an all out effort Row. No sand bagging.Read more

Warm-up: 15 Deck Squats Squat Snatch Practice(Group) 5 OHS 5 Snatch Balance 5 Snatch High Pull (aka scarecrow), from high hang 5 Hang Squat Snatches, from mid thigh Strength: 1) 5×1 3-Position Snatch (Floor/Knee/Mid-thigh), heavy but perfect 2) 5×2 Snatch Balance, increase from last week 20min time limit Conditioning: 30-20-10 OHS, 65#(45#) Pull-up Notes:   Weight on OHS should be light enough to get all reps unbroken. For some of you this might be the 15# bar or PVC!.    Work within your skill set! Best FB gem yet!Read more

Conditioning: 5 Rounds 20 Split Jumps 150ft Bear Crawl 2:00min Rest 4 Rounds 20 Frog Hops 100ft Bear Crawl 2:00min Rest 3 Rounds 20 Burpees 50ft Bear Crawl You will be responsible for timing your rest periods. DO NOT SHORT THE REST! It’s considered cheating.Read more