A. Warm Up

12 minutes EMOM

1st 150m Row

2nd 6 KB Bottoms Up Press/arm

3rd 8 Banded Chop High to Low/side

B. Strength

3 sets of the following

DB Bench Press

*incline for challenge

3 sets of 5 reps @ 4141 Tempo

Tall Kneeling Landmine Press

6/arm @ 30X1 Tempo

Strict Pull Ups

As many reps as possible @ 11X3 Tempo

C. Conditioning

3 rounds for time of:

Airdyne .5/.4 miles

12 Single Arm Push Press/arm 53/35 KB or DB

Row 350m/300m

20 Hollow Rocks

20 seconds Hollow Hold

Recent Posts

See All


A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever


Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-


A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb