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

Skill work Toes to bar EMOM x 12 1. Hip hurdles 2. Arch to pike or banded hollow lat pull downs 3. Toes to bar progressions – 30 sec active/hollow hold hang, or kipping ‘beats’ [...]

Strength Back squat Heavy 3 Workout 21-15-9 Box jumps (24/20) KB Swings (70/53) **Wrapping up the week with some heavy back squats. Depth is paramount! The workout heavily favors the hip flexors even though we [...]

Workout 20 min AMRAP 500m row 15 Push ups 10 Pull ups 5 Dball shoulder/side (100/60) **A big push/pull day. Follow up Tuesday's sumo deadlift high pulls with the cardio version of the movement. Add [...]

Strength 1 Snatch pull + hang power snatch Heavy 2 Strength 2 Overhead squat Heavy 5 Super set Side plank dips 3 x 10/side Snatch and overhead squat warm up **Midweek slowdown for some double [...]

Strength Sumo Deadlift Heavy 8 Workout 6 rounds Every 2 min, do 40 Double unders 15 Sumo deadlift high pulls (75/55) **Bringing back the sumo (wide) stance deadlift, which we wrapped up back in December. [...]