Workout 20 min AMRAP 20/15 cal row 5 Man makers (50/35) **Friday was a *bit* of a rest day with our double strength day. The intensity wasn't there as it was in previous workouts this [...]

Strength 1 Front squats Heavy 5 Strength 2 Push Jerks Heavy 5 **Slowing things down a bit and wrapping up the week with our double strength day. We did some front squats and overhead pressing [...]

Strength Pull up work 15 min working on strict, kipping, butterfly, etc. Workout 4 RFT 10 Pull ups 20 Sit ups 30 Air squats **As mentioned in the newsletter, we're going to use strength days [...]

Workout For time 400m run 40 Double unders 40 Power clean (115/75) 400m run 40 Double unders 30 Push press (115/75) 400m run 40 Double unders 20 Front squat (115/75) 400m run 40 Double unders [...]

Skill Work Toes to bar (T2B) EMOM x 12 1. Hip Hurdles 2. Arch to pike 3. Toes to bar progressions - 30 sec active/hollow hold hang, kipping 'beats' (small kip), lat pull ups/kipping lever, [...]

Strength Deadlift Heavy 5 Workout 5 RFT 15 KB Swings (53/35) 12 Goblet squats (53/35) 9 Push ups Y'all want this party started right?! Y'all want this party started quickly, right?? Humor me and listen [...]