Workout 4 RFT 20 Push ups 30 Hang power cleans (95/65) 40 Sit ups 50 Double unders *Mid-week longer workout. Getting in some decent volume [...]

Strength 1 Hang power snatch Heavy 2 Strength 2 Snatch balance 5 x 3 **Building on a few foundations from 2 weeks ago when we [...]

Strength Push press Heavy 5 Workout 12 min AMRAP 6 Devil Press/total 6 Push press/arm 6 Overhead lunges/leg Rx - 1-DB-50/35 **A solid shoulder day [...]

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

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 Deadlift Heavy 5 Workout “Death by calorie” Starting at 3 calories, EMOM you’ll row +1 calorie until you can no longer complete the number [...]

Workout 20 min AMRAP 400m run 12 Power snatch (95/65) 9 Pull ups ***Switching it up from the clean and jerk yesterday to the snatch [...]

Strength Power clean + 2 Jerks 2-2-2-1-1 Strength 2 Step back lunge 3 x 14 (7/leg) Super Set Single arm DB high pull 3 x [...]

Strength Pull ups 15 min dedicated to strict, kipping, butterfly, muscle up work Workout 12 min AMRAP 2-4-6-8… Burpees Amer KB Swings (53/35) *Add 2 [...]

Workout 5 RFT 10 Cleans (135/95) 20 Box jumps (24/20) 40 Double unders **Starting the week off with a bit of a longer workout. A [...]