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 barbell. Dips haven't shown up in workouts recently, so this [...]

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 deadlifts on Sept 8th as 5x5 with a 5 sec [...]

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 Thursday's double strength day, and it's put to use today [...]

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 pull downs - alternating each round 3. Toes to bar [...]

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 the ground Strength 2 Pause push jerks 5 x 3 [...]