Strength Push/Pull/Core 40/20 x 12 1 - Pike push up 2 - 2-DB high pull 3 - Dbl KB march (35/26) *alternate overhead, front rack each round Workout 4 RFT 10 DB snatch - R [...]

Strength 1 Clean and Jerk Heavy 1 Strength 2 Dips 4 x max effort - Matador, rings, or ring dip progressions. 4 x 5 - weighted Super set Yates Row 4 x 10 **The clean [...]

REST DAY! Get outside and do something fun. Go on a hike. Decorate a gingerbread house because.. yes.. it has its own special day. Or do some yoga. Do some mobility work. Or just [...]

Strength Bench press 2x5 2x3 2x3 *Every 2.5 min *1 sec pause on the first rep of each set Workout 12 min AMRAP 10 Burpee to plate 10 Plate Bent over row 10 OH lunges [...]

Strength Back squat 1RM as 10-6-5-3-2-2-1-1 *Example of the rep scheme to get there Optional Cashout 25-20-15-10-5 Plate curls Plate tricep extension Rx-25/15 ^Fun sh1t because 7am does stuff like this every Friday. Enjoy.. or [...]

Workout 10-9-8-7-6-5-4-3-2-1* Clean and jerk (115/75) Toes to bar *250m row after each round **Completed as 10 clean and jerks, 10 toes to bar, 250m row; 9 power cleans and jerks, 9 toes to bar, [...]