Workout "Juneteenth" 6 RFT 400m med ball run (20/14) 19 Wall balls (20/14) *At some point in the workout, complete 1865m row. "Juneteenth is the oldest nationally celebrated commemoration of the ending of slavery [...]

Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 14 min AMRAP 14 Box jump over (24/20) 14 Pistols (7/7, alternating) 14 Push [...]

Strength Back squat Heavy 5 Workout 12 min AMRAP 12 Deadlift 9 Hang power cleans 6 Shoulder to overhead Rx - 135/95 Rx+ - 155/105 **Finally getting in some REAL squatting after weeks of tempo [...]

Workout "Helen" 3 RFT 400m run 21 KB Swings (53/35) 12 Pull ups Strength/Skill Work EMOM Skill work x 12 Odd Min - gymnastics/unweighted/body weight movement Even Min - weighted movement *pick 2 movement – [...]

Strength 1 Split snatch Heavy 2 Strength 2 Overhead squat 5 x 3 Super set DB Romanian Deadlift (RDL) 5 x 12 **Early break for our double strength day. Snatch focus today, working on a [...]

Strength Bench press Heavy 3 Workout 4 RFT 10 Burpees 10 KB Snatch/arm (53/35) 20 Goblet squats (53/35) **Bringing back the bench press after dabbling with the floor press for some time. We hit a [...]