Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: A)Every 90 seconds, for 4 1/2 minutes (Three sets) of:                                                   Strict Press x 3 reps Immediately

Fitness is in red, Performance is in blue, Extra Credit is in orange, Demo links are underlined Strength: A) Every 30 seconds, for 15 minutes (10 sets) Interval 1 (30s) – Drop Snatch x 1 rep Interval 2 (60s) – High Hang Snatch x 1 rep Interval 3...

Fitness and Performance are in red, Optional conditioning is in pink Strength: A) Bench Press 2 sets of 5 reps, 1 set x Max Reps (use same weight for all 3 sets) B) Bent Over Rows 4 sets of 8 reps WOD: 15 minute AMRAP -Row 250m -10 Toes To Bar...

Fitness and performance are in blue Strength:A) Five sets of: Narrow-Grip Overhead Squat x 3 reps (3 second pause in the bottom) (Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add...

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: Three sets of: Bench Press x 6-8 reps  Rest 60 seconds Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps  Rest 60 seconds WOD: For time: 50/30 Push-Ups 400 Meter Run 30 Heavy...

Fitness Work Is In Red, Performance Work Is In Blue, Extra Credit Is In Orange Strength: Four sets of -8-10 Front-Racked Alternating Reverse Lunges each leg Rest 60 seconds -5 Seated Dumbell Strict Shoulder Press Rest 60 seconds WOD: Four rounds...