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CONDITIONING – “CHAD”
For time:
1,000 weighted box step-ups
Ruck: 45/35lb, 20/15kg Ruck, 20in Box

Score = Time

Chad Wilkinson, a…

CRIS’S MEMBER OF THE MONTH WORKOUT!
With a partner…
“The work must be split evenly” – CS

AMRAP 30
50 Back Squats (115/75)
100 D…

STRENGTH
Close Grip Bench Press

Every 2:00 x 5 Sets
8 Reps @ 65% of 1RM Bench

MIXED MODAL CONDITIONING – “SURE SHOT”
6 Sets: For…

WEIGHTLIFTING
Split Jerk Complex

Every 2:00 x 5 Sets
Pause Split Jerk + Split Jerk
1+2 @ 70%+

*Pause Split Jerk (Pause 1sec in D…

MIXED MONO FOCUSED CONDITIONING – “NO SLEEP TILL BROOKLYN”
3 Rounds for Time:
500m Row
100ft (30m) Farmers Carry
400m Run
30/22 Ca…

WEIGHTLIFTING
Power Snatch

Every 2:00 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 83%
Se…

STRENGTH
Front Squat

Every 3:00 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: Max Reps @ 80%

COND…

PART I: STRENGTH CIRCUIT – “DUNKIRK”
Every 4:00 x 4 Sets
5 Push Press
50ft (15m) Dual Kettlebell Front Rack Walking Lunge
5 Weight…

PARTNER CONDITIONING – “RUNNING WITH MORRISON”
For Time, With a Partner
50-40-30-20-10
Wall Ball
200m Run (Together)
Box Jumps
200…

CONDITIONING – “TENET”
For Time

20 Toes to Bar
500m Row
20 Toes to Bar

Rest 2:00

15 Toes to Bar
500m Row
15 Toes to Bar

Rest 2…