Strength Back squats 3 x 6 *reps 1,3,5 are with a 3 sec negative, and reps 2,4,6 are at normal speed Workout 12 min AMRAP [...]

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

Strength Strict press Heavy 5 Workout 3 RFT 10 ACFT Hand release push ups 20 Power cleans (135/95) 40 Air squats

Workout 24 min AMRAP 400m run 9 Dips 6 Box jumps (30/24) 3 Turkish Get ups/arm

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 Front squats Heavy 5 Workout 3 min AMRAP 6 Bar facing burpees 3 Thrusters (115/75) Rest 2 min, pick up where you left off [...]

Workout 5 RFT 50 Double unders 40 KB Swings (53/35) 30 Sit ups 20 Push press (75/55) **First of two long workouts for the week [...]

Strength 1 Power clean + Squat clean 3-3-3-2-2 Strength 2 Pull Ups 4 x 5 - Weighted or 4x ME (max effort) - Strict/Strict [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! And Happy Father's Day to [...]

Workout "Juneteenth" 6 RFT 400m med ball run (20/14) 19 Wall balls (20/14) *At some point in the workout, complete 1865m row. "Juneteenth is [...]