Strength Push/pull/squat 40/20 x 12 1 - Arnold press 2 - Single arm DB high pull 3 - Heel elevated goblet squats Workout 6 RFT 60 Single unders 12 Renegade Row/total (50/35) 6 Dbl DB [...]

Strength 1 Power snatch + Hang power snatch Heavy 2 Strength 2 Glute bridge/hip thrust 4 x 10 Super set Barbell roll outs 4 x 10 **Ground to overhead. Knees to overhead. Both movements completed [...]

Hanukkah WOD 8 RFT 8 Push ups 8 V-ups 8 Lunges (4/4) 8 Burpees 8 Box jumps (24/20") 8 KB Swings (70/53) 8 Wall balls (20/14) 8 Pull ups **A fun chipper to end to [...]

REST DAY! Get outside and do something fun. Go on a hike. Enjoy a beer! for national repeal day. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!

Strength Front squats 5 x 3 *Every 2.5 min Workout AMRAP 3 minutes of: 30 Double-unders 9 Thrusters (95/65) ^Complete as many rounds/reps of the couplet in 3 minutes. Rest 1 minutes & repeat 2x [...]

Workout 30 min AMRAP 15/12 cal row 9 DB push press (50/35) 6 Racked lunges/total (50/35) 3 Wall walks (and progression ideas) **Let's wrap up the week with a long workout with some pulling, pushing, [...]