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Strength
Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps

Conditioning
For Time:
Every 4:00 minutes x 3 Sets
300…

Conditioning
3 Sets:
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest …

Strength
Take 15 minutes
1RM Bench Press

Conditioning
5 Rounds for Time
200m Run
10 Knees to Elbows
10/7 Ring Dips…

Partner Day! PARTNER HERO WORKOUT – “DOM” For TimeBuy-In: 100/90/80 Calorie Row—Then, 10-9-8-7-6-5-4-3-2-1…

It’s finally Friday! StrengthTake 20 minutes to Establish1RM Deadlift Conditioning 3 Sets2:00 AMRAP15 GHD Sit-Ups*10 Deadlifts-M…

Smile! It’s almost the weekend! Strength Take 10 minutes1RM Strict Press Conditioning 5 Sets: For Time3 Wall Walks5 Thrusters10 …

Conditioning
5 Rounds for Time
400m Run
25 American Kettlebell Swings
3/2 Rope Climbs
1k *Bike
50 Double Unders

Kettlebell: 53/3…

Power Clean + JerkEvery 2:00 minutes x 6 Sets1+1 @ 80%+ Building to a Max for the Day Conditioning 7:00 AMRAP3-6-9-12-15…Power C…

Strength
Back Squat
Take 15:00 minutes to Establish
1RM Back Squat

Conditioning
For Time
500m Row
25 Burpees
50 Pull-Ups
25 Bur…

Weightlifting
Power Snatch
On a 10:00 Clock
Establish a 3RM Power Snatch
* Touch and Go

Conditioning
For Time:
15-12-9
Power Sn…