Workout "Nancy" 5 RFT 400m run 15 Overhead squats (95/65) Check HERE for workout tips, as well as previous times from 6/4/19, 9/21/18, 12/8/17, and [...]

Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 12 min AMRAP 4 [...]

Strength 1 Front squat 3 x 5 as 303x1 Strength 2 Push press Heavy 3 Super set Dball shoulder 5 x 3/side **Starting the day [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!

Strength Deadlift 3 x 5 Tempo 311x1 Workout 10 min AMRAP 8 Burpees 10 Deadlift (135/95) 12 Lateral hops over the bar/total **MOAR tempo [...]

Strength Back squat 3 x 5 Tempo 303x1 Workout For time 10-9-8-7-6-5-4-3-2-1 Thruster (95/65) Toes to bar **12 min cap* Tempo work is important to [...]

Workout 4 RFT 400m run 40 Unweighted lunges* 20 Box jumps (24/20) 10 Dbl DB hang power snatch (45/30) *Alternate forwards and backwards each round [...]

Skill Work Toes to bar EMOM x 12 1. Hip hurdles 2. Arch to hollow swings and banded hollow lat pull downs - alternating each [...]

Strength 1 Every 90 seconds for 8 rounds 1 Power snatch + 2 Overhead squats Strength 2 Glute bridges 4 x 8 Super set Side [...]