REST DAY! Get outside and do something fun. Work on your double unders! Or just relax! See you tomorrow!

Strength Split Snatch Heavy 2 Workout 12 min AMRAP 3 Devil’s Press (50/35) 30 Double unders

Workout “Karen” For time 150 Wall ball shots (20/14 *12 min time cap* Strength/Skill EMOM Skill work x 12 Odd Min – gymnastics/unweighted/body weight movement [...]

Strength 1 Back squat 2 reps Every 2 min for 18 min (9 rounds) *Add weight after rounds 3 and 6. Strength 2 Yates Row [...]

Skill Work Toes to bar - Hollow work - Blocked knee raises - Toes to bar progressions *Coaches will have their own drills. Work with [...]

Workout For time 800m run, then 5 Rounds 10 Pull ups 20 Push ups 30 Air squats Then 800m run **This is good prep for [...]

Strength Deadlift 5 reps, every 3 min, for 7 rounds (21 minutes) Rest time time remaining in the 3 minutes. *Can stay at the same [...]

REST DAY! HAPPY EASTER! Get outside and do something fun. Write a 5-7-5 poem. Or just relax! See you tomorrow!

Workout For time 100 Double unders 80 Weighted step ups (24/20”) 60 Alt DB Snatch 40 Weighted sit ups 20 Handstand push ups 40 Weighted [...]

Strength 1 Back squats 5 x 3, with 3 second negative Strength 2 Hip thrust 4 x 10 *1 sec raise, 1 sec hold, 2 [...]