Conditioning: 7 Min AMRAP: 5 Muscle ups or 15 Ring Dips 10 Power Cleans, 155/105 1 min Rest 7 Min AMRAP: 20 C2B 20 Push Press, 135/95 1 min Rest 7 Min AMRAP: 30 Wall Balls, 20/14 30 Box Jumps, 24/20 *Make sure to Check to front board for info on the Febru... Continue Reading

February Challenge is Toes 2 Bar *These do not need to be Unbroken *You may scale these with Knees to Elbows or V-ups Benefits from doing this Challenge: 1. Increase grip strength 2. Increase ability to link more and more together 3. Strengthen Core 4. Ki... Continue Reading

Teams of 2: 3 rounds of; 100 squats 50 box jumps 20/24 25 kb clean & jerks 35/55 (in each hand) *one person works at a time

3 RFT: 75 Double Unders 50 Air Squats 25 Cal Row 4 rounds not for time: 25 situps 10 1 arm 1 leg kb dl (you choose the weight) *opposite arm/leg – that’s 10 on each side per round

1. EMOMx10 Odd: Row 20/15 Cals Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. – you choose the weight and deficit. 2. Teams of 2: 30 Lateral Burpee Box Jump Overs (20″/16″) 30 Snatches (135/95) 30 Lateral Burpee Box Jump Overs (20â€... Continue Reading