Ring Muscle-ups / Strict Pull-ups Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able [...]

6 sets- 2 Dead-Stop Shoulder Press (Build in weight) - Rest 60-90 seconds between sets- GRIZZLY- 3 sets 3:00 AMRAP 24/30 Calorie Row Max 50ft [...]

GRIZZLY-4:00 on, 2:00 Rest- Partitioned anyway 100 Deadlifts 55/75 M45/65 100 Hang Power Cleans 55/75 M45/65 100 Shoulder to Overhead 55/75 M45/65 KODIAK-4:00 on, 2:00 [...]

Every 2:00 (6 sets)- 3 Power Cleans + 3 Push Jerks (moderate-heavy) -complete each set unbroken- GRIZZLY- Open 12.4 12:00 AMRAP 150 Wall Balls 14/20 [...]

10 sets- 3 Tempo Bench Press (60- 70%) -rest 60-90 seconds between sets- GRIZZLY- 13-11-9-7-5 Push Up + Renegade Row 35/50 M25/40 -50ft Single Dumbbell [...]

GRIZZLY- 45 Toes to Bar 45 Power Snatches 65/95 M55/85 45 Toes to Bar KODIAK-35 Toes to Bar 45 Power Snatches 555/75 M45/65 35 Toes [...]

GRIZZLY- 5 Sets: 100m Run 10 Burpee Box Jump Over 20/24” 12/15 Calorie Row -rest 1:1 between sets- KODIAK-5 Sets: 100m Run 8 Burpee Box [...]

Happy Martin Luther King Jr Day- full class schedule to celebrate his greatness! 10 sets- 3 Tempo Front Squat (60-70%) -rest 60-90 between sets- GRIZZLY- [...]

GRIZZLY- AMRAP 40 Minutes 200m Run 20 Devils Press 25/35 M20/30 400m Run 40 Air Squat 500m Run 50 Push Up KODIAK- AMRAP 40 Minutes [...]

GRIZZLY- 19.3- For time 200ft DB OH Walking Lunge 35/50 M25/40 50 Alt Single DB Step Up 35/50 M25/40 20/24”box 50 Strict Handstand Push Ups [...]