STRENGTH Overhead Squat 5 x 5 CONDITIONING Four Rounds for Time12 Burpees16 DB Deadlifts (40/25)20 Alt DB Snatch (40/25)100Ft DB Farmers Carry CORE/MOBILITY 1 Min Straddle 1 Min Bowler Stretch


STRENGTH Hang Power Clean 3-3-3-2-2-2 CONDITIONING EMOM for 15 MinMin 1: 100M RunMin 2: 7 Strict Pull UpsMin 3: 16 Box Jump Overs (24/20) CORE/MOBILITY :30 Side Plank x 2 each side 1 Min Downward Dog 1 Min...


Fall shirt order closes Wednesday! This is preorder only so don’t miss out. Shoulder Press 10-8-6-4-2 CONDITIONING For Time 100M Row 50 Goblet Squats (53/35) 500M Row 50 KBSwings (53/35) CORE/MOBILITY 1 Min Lying Side...


STRENGTH Back Squat 4 x 4 Paloff Press 3 x 8 each arm CONDITIONING For Time 50-40-30-20-10 Double Unders Ab Mat Sit Ups CORE/MOBILITY 1 Min Upward Dog 1 Min Twisted Cross


AOK10 judges meeting at 12PM! CONDITIONING Five Rounds400M Run20 Wallballs (20/14)50Ft Handstand Walk or 100Ft Bear Crawl20 Ab Mat Sit Ups


STRENGTH Single Arm DB Bench Press4 x 8DB Box Step Up3 x 7 each leg CONDITIONING EMOM for 12 Min5 Thrusters (115/75)15 Double Unders1 Burpee Muscle Up (Bar or Ring) or Pull Up Complete all work within the minute. CORE/MOBILITY 1 Min Downward Dog 1 Min...