Strength Sumo deadlift Heavy 5 Workout 4 RFT 20 KB Swings (70/53) 10 Pull ups 5 Dball to shoulder/side (100/60)

Workout 5 rounds of In 5 min, do 40 Double unders 30 Air squats 15 Burpees *rest the time remaining **This is a 'keep going' [...]

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

Strength Back squat Heavy 1 Workout 3 rounds 30 sec - max calorie bike Rest as needed between rounds. 2 minutes (minimum!) is recommended [...]

Workout 24 min AMRAP 21/17 cal row 15 Wall ball (20/14) 9 Box Jump (30/24) **We follow up Monday's double strength day with a long [...]

Strength 1 Pause power snatch + power snatch Heavy 2 Strength 2 Glute bridges 4 x 10 AHAP Super set Barbell rollout 4 x 10 [...]

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

Workout 20 RFT 2 Strict pull ups 3 Cleans (155/105) 4 ACFT Hand release push ups **Wrapping up the week with another long workout with [...]

Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 3 RFT 10 Pistols [...]

Strength Front squat Heavy 3 Workout 50-40-30-20-10 Double unders KB Swings (53/35) **Closing in on our front squat max (2 weeks away!) and we're aiming [...]