Workout 21-18-15-12-9-6-3 Row - calories Thrusters (95/65) Pull ups **As mentioned in the weekly blog post on Sunday, this is a mash of up [...]

Strength 1 Muscle snatch + Power snatch 3-3-2-2-1 Strength 2 Glute bridges 3x ME (max effort, ie - as many reps as you can do [...]

Skill Work Toes to bar EMOM x 12 1 - Planche Plank 2 - Lat Pull Ups and with a band. 3 - ME x [...]

"Tumilson" 8 rounds for time of: Run 200 meters 11 Dumbbell burpee deadlifts, 60 pound dumbbells **U.S. Navy Special Warfare Operator Petty Officer 1st Class [...]

Strength Floor press Heavy 3 Workout 12 min AMRAP 15 KB Swings (53/35) 12 Box jumps (24/20) 9 Toes to bar **Wrapping up a cycle [...]

Strength Deadlift Heavy 5 Workout For time 50 dball shoulder (100/60) *7 min time cap **A full day of picking things up. Starting off with [...]

Workout "Skipping The Chief" 4 RFT 50 Double unders 3 Rounds of "The Chief" (on steroids) *one round is -3 Power cleans (155/105) -6 [...]

Strength 1 Power clean + Front squat + Split jerk 2-2-2-1-1 Strength 2 Bent over row 3 x 8 AHAP **Slowing down the clean and [...]

Skill Work Pistols 1 - Ankle Mobility 2 - Balance/Scale 3 - Pistols/Lateral box step up (3 to 5/side) Workout Tabata 8 x 20/10 Pull [...]

Workout 20 min AMRAP 10 Power snatches (115/75) 8 OTB Burpees 6 Thrusters (115/75) 20/15 cal row **Well, well, well.. fancy seeing you on [...]