Mama’s Boy

STRENGTH Deadlift 2 @ 80%, 2 @ 85%, 2 @ 92%, 2 @ 97%Warm Up sets 10 empty bar, 6 @ 40%, 5 @ 50%, 4 @ 60%, 3 @ 70% CONDITIONING 12 Min AMRAP With a Partner 50 Ft Sled Pull You go I Go (each person pulls) 12 Syncro Push Ups 20 Slam balls (split reps any way)...

Wizards

STRENGTH Chinese Row 5 x 8 (try the fat bar!) Palof Press (banded on rig) 5 x 8 each side CONDITIONING For Time 21-15-9 Front Squat (135/95) 100M Sandbag or DBall walk after each set. (To the street and back) CORE/MOBILITY 1 Min Pigeon 1 Min Upward Dog GYMNASTICS...

The Way It Is

STRENGTH Bench Press 2 @ 80%, 2 @ 85%, 2 @ 92%, 2 @ 97% Warm Up 10 empty bars, 6 @ 40%, 5 @ 50%, 4 @ 60%, 3 @ 70% CONDITIONING Three Rounds for Time 400M Run 21 KB Swings (53/35) 12 Chest to Bar Pull Ups CORE/MOBILITY 1 Min Puppy Pose 1 Min Runner’s Stretch 30 V Ups...

Smack

STRENGTH Single Leg DB Romanian Deadlift 4 x 6 each leg DB Hammer Curl 4 x 8 each arm CONDITIONING EMOM for 15 Min Min 1: 8 Handstand Push Ups (Strict, deficit, kipping, , box…most difficult for you to complete 8 in minute) Min 2: 35 Double Unders Min 3: 12...

Haunting

STRENGTH Back Squat 2 @ 80%, 2 @ 85%, 2 @ 92%, 2 @ 97% Warm Up sets 10 empty bar, 6 @ 40%, 5 @ 50%, 4 @ 60%, 3 @ 70% CONDITIONING 12 Min Time Cap 750M Row 50 Wallballs (20/14) 50 Russian Twists with Medball (20/14) 750M Row CORE/MOBILITY 1 Min Saddle 1 Min Scorpion...

Holla

Olympic Lifting 9:30AM CONDITIONING 10 Rounds for Time 10 Devil’s Press 10 Pull Ups 200M Run
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