Strength Sumo deadlift Heavy 3 Workout 4 RFT 10 Single arm KB swing (53/35) - R 10 Push ups 10 Single arm KB Swing (53/35) [...]

Strength Step back lunges 3 x 8/leg Workout 10-9-8-7-6-5-4-3-2-1 Clusters (95/65) 20 lateral hops over the bar after each set **Yep, you saw lunges in [...]

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

Skill work Toes to bar EMOM x 12 1. Hip hurdles 2. Arch to pike or banded hollow lat pull downs 3. Toes to bar [...]

Strength 1 Hang squat clean Heavy 3 Strength 2 Push jerk Heavy 3 Super Set Dumbbell RDL + bent over row 3 x 10 **We [...]

Workout 21-18-15-12-9-6-3 Pull ups Box jump (24/20) *After each set, 100m dball carry (100/60) **As mentioned in the newsletter, yep.. we'll be doing some heavy [...]

Workout Bench press Heavy 8 Workout 3 RFT 42 Double unders 30 Alt DB Hang power snatch (1-50/35) 18 Burpees over DB **Okay.. we've had [...]

Strength Front squat Heavy 1 Workout 3 rounds 30 sec - max meters rowed *rest as needed between rounds. Minimum 2 min. Score is total [...]

Workout For time 800m run Then, do 5 rounds 2 Wall walks 10 Power cleans (135/95) 20 Sit ups then do, 800m run **Let's start [...]

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