Strength : Front Squat ( Week 9 ) 5,5,4,4,3 @ 70%,75%,80%,85%,90% Every 2:30 Conditioning : 4rds for time. Partner. Run 200m together 4...

STRENGTH: 25 MIN CAP  10/9/8/7/6/5/4/3/2/1 Deadlifts  Bench Press Weighted Step Ups  Chin Ups  100m Farmers Carry  To be done after all...

PARTNER 4 RDS FOR TIME (42 MIN CAP) Run 600m Together  Row 500m  40 PB Forward Lunges Bike 1000m  Ski 400m

EVERY 3 MINS FOR 15 MINS ROW 15/12 CALS + 10 DOUBLE DB BENCH 16 VUPS PART B CLASS WORKOUT

STRENGTH: EVERY 90 SECONDS X 10 1 Power Clean + 2 Hang Power Cleans + 1 Hang Squat Clean  WORKOUT: 12 MIN AMRAP Run 400m  30 Wall Balls ...

Strength : Strict Press and Pull 6,5,4,4,3 Building each set Superset with 5 Strict Pull ups or negatives + 20 Sec Hollow Every 3:00...

Strength : Front Squat ( Week 8 ) 4 x 10 @ 50%,60%,65%,70% Every 3:00 Conditioning : Partner up. 22 min AMRPAP 24 HSPU 18 Box Jump Overs...

2rds Row 800M + 28 DB C&J + 12 Burpee 2rds Run 800m + 40 Box Step + 20 Ring rows 2rds Bike 1600m + 500m ski 30 MIN CAP

Strength: Every 4 Mins x 4  8 Deadlifts @60% 8 Chin Ups  8 Bench Press @60% 12 Gorilla Rows  Workout: 10 MIN AMRAP 25 Air Squats  15 Push...

Teens class Strenght 20mins Working Deadlift x5 Sled push x 1 Sled pull x 1 DB forward lunge x 12 Sumo squats OR Sandbag Squats x8 Skill...