Workout 20 RFT 2 Strict pull ups 3 Cleans (155/105) 4 ACFT Hand release push ups **Wrapping up the week with another long workout with low reps. This is a chance to get in some [...]

Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 3 RFT 10 Pistols (5/5) 10 DB Box step overs (24/20 - 45/30) 200m [...]

Strength Front squat Heavy 3 Workout 50-40-30-20-10 Double unders KB Swings (53/35) **Closing in on our front squat max (2 weeks away!) and we're aiming for a heavy 3 today. I like to warm up [...]

Workout "Diane" 21-15-9 Deadlift (225/155) Handstand push ups *12 min time cap* Strength/Skill Work EMOM x 12 Odd min - gymnastics/unweighted/body weight movement Even min - weighted movement *pick 2 movement – weight lifting, gymnastics [...]

Strength 1 Power clean Heavy 3 Strength 2 Pull ups 3 x 5 - Weighted or 3 x max effort (ME) unweighted; skill work Super set Wall balls 3-7 reps heavier ball, or to a [...]

Strength Bench press Heavy 5 Workout 12 min AMRAP 1-2-3-4.. Push press (115/75) 4 Burpees over the bar (OTB) 1 Push press, 4 burpees; 2 push press, 4 burpees; 3 push press, 4 burpees.. **Let's [...]