Strength Bench press Heavy 8 Workout Tabata^ Plank hold Burpee Sit ups ^Tabata is 20 seconds of work followed by 10 seconds of rest, completed [...]

Strength Back squat Heavy 5 Workout 10 min AMRAP 30 Double unders 15 American KB Swings (53/35)

Workout “Fran” 21-15-9 Thrusters Pull ups Skill work "Goat Work" EMOM x 12 Odd min - Gymnastics/unweighted movement Even min - Weighted movement **Compare to [...]

Strength 1 1 Hang power snatch + 2 overhead squats 2 x 2 2 x 2 2 x 2 *Do 2 sets of 2 reps. [...]

Skill Work Handstand push ups EMOM x 12 1. Hollow Hold or (hollow hold progressions) 2. Inversion hold - against the wall, feet on a [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax.. especially if this was your birthday [...]

Strength Deadlift Heavy 5 Super set Kettlebell Windmill 3 x 3/side *Intended to be light. Just get a good stretch in the shoulders and hips. [...]

Strength Back squat 3 x 8 Workout 4 RFT 12/9 cal bike 12 Wall balls (20/14) 9 Pull ups

Workout 4 rounds for max reps 1 min of sit ups 1 min of bent over row (75/55) 1 min of push press (75/55) 1 [...]

Strength 1 Hang cleans 2 x 3 2 x 3 2 x 3 *Do 2 sets of 3 reps. Rest about 2 min between weight [...]