A. Warm Up 3 Sets NFT 10 Dead Stop Hike Kettlebell Swings 20sec Single Arm Tall Plank/arm *single arm ring Plank for challenge 20 Pike HS Shoulder Taps *35′ HS Walk for challenge B. Strength 3 sets of the following superset Banded Deadlift 02X1; 2.2.2 reps @ 55-60% rest 15sec between sets of two Close […]


A. Warm Up 10 minutes Airdyne .4/.3 miles 10 Alternating Curtsy Squats *goblet load for challenge 5 single leg box jumps (low box) B. Olympic lifting 5 sets at a working weight 2 Snatch High Pull 1 Power snatch C. Conditioning 2 rounds for time of: 30/25 Cal Air dyne 20 KBS 70/53 10 Toes […]


A. Warm Up 3 Rounds @ 75% Run 300m (build pace each round) 6 Single Arm Bottoms Up Kettlebell Press/arm 12 Sled Drag Face Pulls or banded face pulls B. Strength 3 sets of the following superset Strict Press 22X2; 4,3,2; Strict Chest to Bar Pull-Up Max Reps unbroken C. Conditioning 3 rounds for time […]