Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105)...

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20)...

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00,...

Conditioning Spades 10 Rounds 200m Run 3 Burpee Pull Ups (RX+ 3 Bar Muscle Ups) Mayhem Mini-Pump –Leg Day

Hang Squat Clean 1x3 Hang Squat Clean: - Establish a 3 RM for the day Conditioning Phase10 2 Sets: 3 Rounds 12 Thrusters (65/45) 12 V-Ups...

Conditioning Cupcake Wars 2:00 Amrap (6 sets) 30 Jumping Lunges (RX+ 20/15 Calorie Air Bike) Max Distance Farmers Carry (DBs 70s/50s)(Or...

Strength Shoulder Press 1x10 Shoulder Press: - Establish a 10 RM for the day Conditioning Worst Cooks in America 4 Rounds 20 Toes to Bar...

Strength Back Squat 1x10 Back Squat: - Establish a 10 RM for the day Conditioning Beat Bobby Flay AMRAP 15 Minutes 20 Deadlifts (115/80)...

Conditioning The Great British Bake Off 1000m Run 100/80 Calorie Row 10 Rope Climbs (Or 40 Strict Pull Ups) Gymnastics Spend 12 minutes...

Strength Hang Squat Snatch 1x3 Hang Squat Snatch: - Establish a 3 RM for the day Snatch Grip Deadlift 3x3 3 Snatch Deadlift x 3 Sets...

Turkish Get Up Carries 3 Rounds Turkish getup (stand up portion only) left arm 100 ft overhead carry left Turkish getup (down to ground...

“That’s why her hair is so big. It’s full of secrets.” For Time: 200m Run 10 Squat Snatch (95/65) 300m Run 6 Squat Snatch (135/95) 400m...

Conditioning “On Wednesdays, we wear pink” 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24)...

Back Squat 5x5 Every 2:00 (10:00) 5 Back Squats Conditioning “On October 3rd, he asked me what day it was” Every 5:00 (4 sets) 10x50ft...

Conditioning “Nasty Girls” 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (135/95) Skills and Drills Double-Unders: Week 2

Back Squat 1x10 Back Squat - Heavy 10 rep Conditioning Tater Tots Teams of 2 300 Box Step-ups (20” all athletes) * Every 2:00 (including...

Conditioning French Fried Potatoes 2 sets (1 set every 10:00) 40 Air Squats (RX+ 20/16 Calorie Air Bike) 20 V-Ups 25 Alternating Dumbbell...

Strength Clean & Push Jerk 1x1 Build to a heavy Squat Clean + Push Jerk Potatoes Au Gratin 3 sets: 5:00 AMRAP 8 Overhead Squats (95/65) 8...

Baked Potato 10 Rounds 16 Single Dumbbell Alternating Step Back Lunges (50/35) 2 Wall Walks Skills and Drills Double-Unders: Week 1 Day 1

Snatch 1x1 Build to a heavy single Squat Snatch Conditioning Potato Chips 2000/1750m Row *Every 2:00 (including 0:00) perform 15/12 Push Ups