Author: kat

Skill-work: 3 Rounds  12 B Stance Good mornings each leg  12 Bulgarian Lunges  Conditioning:  4 Rounds  Bear Crawl Down and back  20 weighted Plyo step Ups  30 Battle Ropes Double…

Skill-work:  5-5-5-5-5 Weighted Supinated Pull-ups  or Strict Rack Pull Ups  2 Rounds 20 Banded Face Pulls   20 Banded Pull aparts  Conditioning:  As Many Rounds In 15 Minutes  10 Push…

Skill-work: 2 X 800 M Sprint  Rest 2 Mins Between  Record Fastest interval Conditioning:  3 X 4 min AMRAP 4 Deadlifts (205/135) 6 Burpees  10 Kettlebell Swings (70,53)

Skill-work: 5 x Barbell Complex  1 Clean Lift off + 1 Clean High Pull + 1 Power Clean +1 HS Clean  Conditioning: As Many Reps In 10 Minutes  3 Power…

Conditioning:  3 RFT: 30 Medball Cleans  20/14 30 Sumo Dead High Pulls, 75/55 40 Box Jumps, 20″ 40 Push Press, 75/55 20 Cal Row rest exactly 1 minute after each…