Strength Front Squat 4X4 AHAP (your last rep on each set should be almost failure) rest 2min between sets

Wod 3X 15 Wallballs 15 Hand release push-ups 2min rest 2X 20 Wallballs 20 HR push-ups 2min rest 1X 30 Wallballs 30 HR push-ups

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