Workout 24 min AMRAP 8 Pull ups 12 DB hang clean and jerk (1-50/35) 16/14 calorie row **Getting in a true gymnastics/weightlifting/cardio workout today. The [...]

Strength Deadlift 5 x 5, 5 second negative Workout 10 min AMRAP 10 Hang power cleans (115/75) 10 Push ups **Building on yesterday's hinging work [...]

Strength Front squat 3 x 5, tempo as 33x1 Workout 4 RFT 10 Box jumps (30/24) 20 Unbroken KB Swings (70/53) **Continuing with our tempo [...]

**TWO CLASSES TODAY - 9AM and 10AM** Workout Every 5 min for 5 rounds, do 400m run w/ med-ball 20 med-ball cleans 15 med-ball sit [...]

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

Workout 20 min AMRAP 40 Double unders 20 Wall balls (20/14) 10 Dbl DB Power snatch (45/30)

Strength Bench press 8-8-8 Workout For max reps 2 min AMRAP 2 Power cleans (135/95) 2 Burpees over the bar 1 min rest 3 min [...]

Strength Back squat 3 x 5 as 33x1 Workout 8 RFT 8 KB goblet squats (53/35) 8 KB Snatch (53/35) *Alternate arms each round **Continuing [...]

Workout "Nancy" 5 RFT 400m run 15 Overhead squats (95/65) Check HERE for workout tips, as well as previous times from 6/4/19, 9/21/18, 12/8/17, and [...]

Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 12 min AMRAP 4 [...]