Strength 1 3-Position Power snatch + overhead squat EMOM x 12 *Add weight rounds 5 and 8. Strength2 Glute bridge/hip thrust 4 x 10 [...]

Workout 5 RFT 30/25 cal row 20 Thrusters (45/35#) 10 Dips **Long workout with a lot of time spent on the erg and under the [...]

Strength Deadlift 5 x 3, with 5 sec negative Workout 12 min AMRAP 6 Pull ups 8 Burpees 12 KB Swings (70/53) **We did tempo [...]

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

Workout 10 RFT 10 Sumo deadlift high pull (95/65) 10 Box jumps (30/24) 10 Wall balls (30/20) **We had a lot of hip extension in [...]

Skill Work Toes to bar EMOM x 12 1. Seated pike leg lifts, or Hip hurdles 2. Arch to hollow swings and banded hollow lat [...]

Strength 1 EMOM x 12 3 Position power cleans# x 2 *Increase weight on rounds 5 and 9 #Above the knees, below the knees, from [...]

Workout 20 min AMRAP 100m KB Suitcase carry (1-53/35) 3 Wall walks -- (a few optional progressions 6 C2B pull ups -- scaling options 12 [...]

Strength Bench press 5 x 3, 31x1 tempo Workout 4 RFT 5 Devils press + Push press (45/30) 10 Weighted box step overs (24/20) **Working [...]