PS/HS 5 X 1 @ 50% PC/HC/SJ  5 X 1 @ 50% CHIPPER 30 double unders 15 power cleans 75/115 30 burpees 15 thrusters 75/115 30 push ups 15 pull ups 30 wall ball 15/20 15 push press 75/115 30 deadlifts 75/115 15 toes to bar 30 double unders

ME Conjugate – board press max (4″ off chest) Endurance – 5 x 5 (heavy as you can) CONJUGATE Shoulder press 45/75 1 minute on one minute off, 3x a1.  8 strict wide grip pullups a2. 8 standing kb tricep extensions (heavy as poss.) a3. 8 ... Continue Reading

DE 6 x 2 box squat 50% of max bar weight + 50% of max band tension at top CONJUGATE 3 x 1 minute on one minute rest front squat 65/95 a1.  25 rev. Hypers a2.  25 hanging knee raises (hips past 90) *ankles cannot travel behind hips, this eliminates a big... Continue Reading

SCALED Regional TEAM WO #6 In teams of 2 with 1 person working at a time 100 dbl unders 50 each 50 HSPU while partner holds handstand 50 T2B while partner hangs from bar 50 Shoulder to overhead 135 / 95 while partner holds in rack position 30 front rack l... Continue Reading

CONJUGATE: Lower ME A. Sumo DL ME B1. Seated GM 3×5 B2. Russian Twists 3×20 w plate 25 C1, Bulgarian FS x5 leg C2. Thrusters x5 C3. Front Squat x5 45/55/65/95  – Choose your weight 3 rds D. 2×50 banded pull throughs ENDURANCE: Streng... Continue Reading