Strength Step back lunges 4 x 5/leg Workout 5 RFT 25/20 cal row 20 Russian KB Swings (70/53) **We last did step back lunges on [...]

Workout 20 RFT 1 Devil Press 2 Thrusters 3 Box step over (24/20) 4 Burpees over DBs Rx - 50/35 ^30 min time cap^ **This [...]

Strength Push/Pull/Squat 40/20^ x 12 1 - Hang from the rig - dead hang, active hang, flexed arm/chin over, etc. 2 - Double DB overhead [...]

Strength 1 EMOM x 9 20 sec Single unders 3 Hang power snatch Strength 2 Overhead squat 5 x 3 Super Set Heavy carry - [...]

REST DAY! Get outside and do something fun. Go on a hike. Go leaf peeping. Or do some yoga. Do some mobility work. Or [...]

Strength Bench press 5 x 5 Tempo 21x1 Workout 12 min AMRAP 2-4-6-8.. Renegade Rows/total Floor press Weighted sit up (1-DB) Rx - 45/30 [...]

Strength Front squat 5 x 3 Tempo 33x1 Workout 4 RFT 20 KB Lunges/total^ (53/35) 30 KB Swings (53/35) 40 Double unders ^Alternate the direction [...]

Workout 20 min AMRAP 12 Push ups 9 Toes to bar 6 Deadlifts (225/155) **Okay.. so *one* more day of pressing and we'll take a [...]

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 1 3 Position squat clean^ Every 90 seconds x 9 ^Above the knee, below the knee, from the ground *Add weight after rounds 3 [...]