A. Warm Up

3 rounds NFT

10/8 cal row

10/arm Banded Plank Row 10X2

20m Crab Walk (high hips)

B. Strength

3 sets of the following superset

Bench Press

8 reps @ 10X1 Tempo

Chainsaw Row

8/arm @ 20X0 Tempo

*band these two movements for challenge

Banded Bench Press

Banded Chainsaw Row

C. Conditioning

5 minute AMRAP

10/8 calorie bike

8 Push Ups

6 Box Jump Step Down 24/20″

*Ring Push Up for challenge

-2 minute rest-

5 minute AMRAP

150/100m row

9 Wall Balls

9 GHD Hip Extension

*Two separate scores

*Scale GHD Hip Extension to Good Mornings with Medball

D. Extra

Segmented Snatch Deadlift

4 sets of 5 reps @ 3131 Tempo

Recent Posts

See All


A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a


A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40