Workout of the Day

Skill-work: Gymnastics Skill-Work  3 Rounds  15 Strict HSPU or Z Press  15 sec L SIT  15 Strict Dips  30 Hollow Rocks  Conditioning: EMOM X 24 Minutes  MIn 1: 40 DU’s …

Skill-work: EMOM for 15 Minutes  Clean and Jerk  Min 1-5  3 Reps  Min 6-10  2 Reps  Min 11-15 1 Rep  Ascending in Weight  Conditioning: AMR 12 Minutes  3 Power Cleans …

Skill-work: 2 Rounds  Sled Push Inside X 4  Farmers Carry Inside X 4  Conditioning 5 Rounds  Minute Sprints  Ski Erg  Thrusters  Ring Rows  Alternating DB Snatch  Toe Tap Burpees, Never…

Skill-work: 8 Minutes Build to a heavy Complex 2 Full Cleans + 2 Front Squats    Accessory  3 X 10-12 Hip Thrusts  Conditioning 24-16-12-8-4 Front Rack Lunges  Push Press  GHD Sit-ups …

Skill-work: EMOM x 12 Minutes Alternating  10 Ring Or Matador Dips  12 Bent Over Rows  Conditioning: For Time 1200 M Row 8 Wall Walks  30 KB Swings  Rest 1 Minute …