Workout 4 RFT 20 Push ups 30 Hang power cleans (95/65) 40 Sit ups 50 Double unders *Mid-week longer workout. Getting in some decent volume here especially on the push ups and sit ups. Hang [...]

Strength 1 Hang power snatch Heavy 2 Strength 2 Snatch balance 5 x 3 **Building on a few foundations from 2 weeks ago when we last did Snatch work for double strength day. We started [...]

Strength Push press Heavy 5 Workout 12 min AMRAP 6 Devil Press/total 6 Push press/arm 6 Overhead lunges/leg Rx - 1-DB-50/35 **A solid shoulder day with pressing and some overhead work on the lunges. Start [...]

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

Skill work Handstand push ups EMOM x 12 1. Hollow Hold or (hollow hold progressions) 2. Inversion hold - against the wall, feet on a box (add in shoulder taps), or free standing holds/progressions. 3. [...]

Strength Deadlift Heavy 5 Workout “Death by calorie” Starting at 3 calories, EMOM you’ll row +1 calorie until you can no longer complete the number of calories required. Min 1 - 3 Min 2 - [...]