Workout 24 min AMRAP 400m run 9 Dips 6 Box jumps (30/24) 3 Turkish Get ups/arm

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 Front squats Heavy 5 Workout 3 min AMRAP 6 Bar facing burpees 3 Thrusters (115/75) Rest 2 min, pick up where you left off Repeat a total of 3 rounds **Heavy front squats, then [...]

Workout 5 RFT 50 Double unders 40 KB Swings (53/35) 30 Sit ups 20 Push press (75/55) **First of two long workouts for the week happening today with a decent amount of volume on all [...]

Strength 1 Power clean + Squat clean 3-3-3-2-2 Strength 2 Pull Ups 4 x 5 - Weighted or 4x ME (max effort) - Strict/Strict work *If you don't have strict pull ups yet, use [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! And Happy Father's Day to all our dads and father figures.