HFCU 0-3 chin-ups - Workout B - 1, 1, 1, 1 3-5 chin-ups - Workout B - 3, 2, 1, 1 Conditioning circuit - 15 min EMOM (40 on/20 off): - DB...

Vertical pull variation: HFCU Options 0-3 chin-ups - Workout A - 1, 1, 1, 1 3-5 chin-ups - Workout A - 3, 2, 1, 1 5+ - As prescribed...

Conditioning - Short Intervals - 24 mins - Switch every 2 mins: - Row x 10/15/20 cal. - Burpee x 8/12 + MB Squat-toss x 10 - Bike x...

Conditioning - Short intervals - 3x4 mins rounds - (20 on at RPE 9/10 off): - Bike + Alt. KB swing - Rowing + MB side-toss - Sprinter...

Conditioning circuit - 10 mins of: - Skipping x 50 or Bike/Row x 5/10 cal. - Band chest-fly x 10-20 - BB curl x 10-20 - Band pull-down x...

Conditioning Finisher - 5 to 1 reps per side: - Heavy DB Complex (Step-up, hang-snatch, DB row) *Base weight off row

Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex...

Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat...

Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit -...

Conditioning Finisher - 3 rounds of: - DB hang snatch x 8 p/s - DB squat x 10 - Hollow tucks x 14/21/28

Short Intervals - 4x5 rounds (30 on at RPE 8/30 off) : - Bike - MB front-facing toss x 20 + MB oblique slams to finish to finish -...

Conditioning - Short Intervals - 3x4 mins (10 on at RPE 9/10 off): - Burpee + Bike (Switch every min) - Sprinter skip + MB squat toss...

Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit -...

Warm-up power finisher: - DB Squat jumps w/ pause x 6-8 or KB swings x 8 during deadlift warm-ups Conditioning finisher - 7 mins max reps...

Conditioning - Two teams - 3 sets of 1 min at each station: - Row - Burpees x 10 + DB oblique slam for reps - Bike - Plate Russian twist...

Conditioning - Long intervals - 6 rounds - (90 on at RPE 9/60 off): - DB hang-snatch x 10 p/s + Bike/Row 5/10/15 cal. - Sprinter skip +...

Vertical pull variation: 0 - Feet-down ring chin-up w/ 5 sec. pause top/bottom x 3-5 0-3 - Band-assisted chin-up lowering w/ 5 sec. pause...

Conditioning Finisher: 6 rounds (30 on at RPE 10/10 off): - Bike/Prowler - Burpee - MB squat + toss *Switch exercise every round

Conditioning: Teams of 2-3 - Record total of Bike/Row/Prowler laps/Burpees 4 sets of 5 mins of: Bike x 6/12 cal. - Rope waves - Plate...

Conditioning - Long intervals - 6 rounds - (90 on/90 off): - Row x 6/8/12 cal. /Bike x 5/8/15 cal. + KB swings x 20 - 12 ea: MB side-toss...