A. Warm Up

3-4 sets NFT

10 Barbell Good Mornings

20 Lunge Jumps

30 seconds Sorenson Hold

30 seconds dead hang hold

B. Conditioning

“Double Hellen”

3 rounds for time of

800m Run

42 Kettlebell Swings 53/35

24 Pull Ups

C. Olympic weightlifting

Clean Complex

4 sets of

1 Segment Clean Pull

1 Clean Pull

1 Slow Pull Power Clean (4sec pull to knees)

1 Power Clean

*both pulls are NOT high pulls

Recent Posts

See All


A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq


A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C


A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8