Workout 21-18-15-12-9-6-3 Pull ups Box jump (24/20) *After each set, 100m dball carry (100/60) **As mentioned in the newsletter, yep.. we'll be doing some heavy holds and carries this month. Let's get it going the [...]

Workout Bench press Heavy 8 Workout 3 RFT 42 Double unders 30 Alt DB Hang power snatch (1-50/35) 18 Burpees over DB **Okay.. we've had our fun (I've had my fun) rowing.. now back to [...]

Strength Front squat Heavy 1 Workout 3 rounds 30 sec - max meters rowed *rest as needed between rounds. Minimum 2 min. Score is total meters from all 3 rounds **Similar to last week's back [...]

Workout For time 800m run Then, do 5 rounds 2 Wall walks 10 Power cleans (135/95) 20 Sit ups then do, 800m run **Let's start off August with a big ol' kick in the nads. [...]

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

Strength Sumo deadlift Heavy 5 Workout 4 RFT 20 KB Swings (70/53) 10 Pull ups 5 Dball to shoulder/side (100/60)