EMOM X 12 1st SKI 10/8 CALS 2nd 15 SWINGS RUSSIAN 3RD 16 V UPS AMRAP 10 MINS 12/9 CALS ALT MACHINE 14 PLATE OVERHEAD LUNGES ALT...

Strength: Every 90 sec x 8  1 Squat Clean  1 Hang Power Clean  1 Hang Squat Clean   Workout: 12 MIN AMRAP Run 400m  18 Wall Balls  12...

MIKKOS TRIANGLE EMOM X 40 (10 ROUNDS) ECHO BIKE ALT BIKE ERG ROW SKI REST

Strength : Press and Pull Bench Press 5,4,4,3,3 Super set with 5 Strict Pull ups Every 3:00 Conditioning : EMOM x 20 mins 1st 12 Box...

Strength : Back Squat ( Week 8 ) 1 x 6 @60% 1 x 6 @70% 1 x 4 @80% 1 x 3 @85% 1 x 2 @90-95% 1 x 2@90-95% Every 3:00 Conditioning : Partner...

Part A: Every 3 mins x 5 Deadlift x 6 @65% DDB RDL x 8  Bent over row x 8 Part B: Every 3 mins x 5  Bench Press x 6 @70% Strict Pull Up x...

Partner Workout 4 Rounds For Time  50 MIN CAP Bike 60/50 Cals  Run 400m together  Row 50/40 Cals  Relay Run 400m  Ski 40/30 Cals  40...

Strength: Power Cleans  Every 2 ½ mins  5@ 60% 4@ 70% 4@ 75% 3@ 80% 2@ 85% Workout: EMOM X 16 MINS 1st min: 12/10 Cals EB  2nd min: 20...

Strength :Press and Pull Strict Press' 6,6,4,4,3 Superset with 8 Bent over row. Every 3:00 Conditioning : "Jackie" For Time. 1000m Row 50...

Strength : Back Squat Week 7 1 x 8 @60& 1 x 6 @70% 1 x 4 @75% 1 x 4 @80% 1 x 3 @85% Every 3:00 Conditioning : Partner up. 20 mins AMRAP...