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TEAM CONDITIONING – “CERBERUS”
For Time: 3 Person Teams
Athlete 1:
200/140 Calorie Echo Bike
–
Athlete 2:
5 Rounds
20 Hang Power C…

CONDITIONING – “FENRIR”
2 Rounds for Time
900/800m Bike Erg or 450/400m row
20 Pull-Ups
900/800m Bike Erg or 450/400m row
20 Alt…

STRENGTH
Bench Press

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%

MIXED…

STRENGTH
Deadlift

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

ISOLATED GYMNASTICS SKILL SESSION:
Ring Muscle-Ups

Every 90 seconds x 6 Sets
2-4 Ring Muscle-Ups

CONDITIONING – “GRIFFIN”
3 Roun…

WEIGHTLIFTING
Power Clean + Squat Clean

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

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…