" Big Fifty Five 5 " 10,9,8,7,6,5,4,3,2,1 reps of: Deadlifts  135#/95# Box Jumps 24"/20" Ring Dips Knees to Elbows Squat Cleans  95#/63# Post time. Coaching [...]

Back Squat (Percentages are of 1RM) 50% X 10, 70% X 5, 80% X 3, 85% X 2 X 3 Press (Percentages of 1RM) 50% [...]

400m Run 10 Pull Ups 10 Push Ups 5 times. 400m Run 50 Wall Ball  16#/10# 25 TGU  53#/35# 25 Front Squats  135#/93# 25 Zercher [...]

Level 1 20 Med Ball Alternating KB Press  53#/35# 10 Burpee Broad Jump 15 Box Jump  24"/20" Rest 1 minute after each cycle. 3 times. [...]

1 Power Clean, 1 Front Squat, 1 Hang Clean= 1 rep    60% of Clean 1RM Do 1 rep every 30 seconds for 10 minutes. Then. [...]

Level I3 Rounds400m Run15 OH Squats 95#/63#12 KB Swings 53#/35#9 Pull UpsLevel II3 Rounds400m Run15 OH Squats 115#/78#12 KB Swings 70#/53#9 Dead Hang Pull UpsPost [...]

Level I For 12 minutes on the minute, complete the following couplet: 3 Power Cleans 115#/78# 5 Burpees Rest 3 minutes, then... 500m Row, SPM [...]

50 Lunges 50 Box Jumps  24"/20" 30/30 Push Press  75#/53#  3 times. 500m Row 50 Pull Ups 50 Push Ups 30/30  Squats  3 times 100 [...]

15 Clean and Jerk  50% 1RM ( L II 65%) 40 Double Unders 3 Times. 800m Run Rest 3 Minutes. 30 One Arm KB Snatch [...]

15 Deadlift  70% of 1Rm. Every fifth rep must be held at the top position for 15 seconds. 15 DB Thrusters 35#/25#.  Every fifth rep [...]