Conditioning: For reps Tabata burpees Tabata hollow rocks Tabata kettlebell swings (35/53) Tabata burpees – Tabata is 8 rounds :20 work /...

Pre-workout Skill Work: 5 sets 100-m sprint Conditioning: 5 RFT (20 min cap) 75 double-unders 400-m run

Conditioning: 4 RFT (22 min cap) 1:00 handstand hold 7 squat cleans (115/165) 14 toes-to-bars Post-workout Skill Work: Accumulate 200-ft....

Strength: EMOM 7 Build to a heavy 2 thrusters Conditioning: AMRAP 12 10 DB push presses (35/50) 12 burpees-to-target (12″)

Conditioning: 3 RFT (15 min cap) 400/500-m row 15 front squats (75/115) 1 legless rope climb Post-workout Skill Work: Accumulate 30...

Strength: 5 sets for load 8 deadlifts - All sets 70% or higher - Build to a heavy set of 8 touch & go reps; all sets must be unbroken -...

Conditioning: 5 sets 1:00 max shoulder presses 1:00 max strict muscle-ups – Rest 2:00 – Athletes can choose their own load for the...

Conditioning: "Annie" For time: (12 min cap) 50-40-30-20-10 reps of: Double-unders Sit-ups Post-workout Skill Work: 3 sets: 200 meter jog...

Pre-workout Skill Work: On an 8:00 clock Build to a heavy 1-rep hang power snatch Conditioning: For time (22 min cap) 100 alternating...

Conditioning: AMRAP 30 With a partner: Max distance row – One partner works at a time switching as needed Post-workout: Rest, stretch,...