Strength 1 Power snatch EMOM x 15 Rest at min 5, 10 1-4: 50-60% (RPE 6) 6-9: 60-70% (RPE 7) 11-15: 70+% (RPE 8) *No [...]

Skill/Technique Toes to bar EMOM x 12 1 - Lat Pull Ups, aka - kipping front levers 2 - Max effort (ME) T2B 3 - [...]

"Wittman" 7rounds for time of: 15 KB Swings (53/35) 15 Power cleans (95/65) 15 Box jumps (24/20) **U.S. Army Sergeant Jeremiah Wittman, 26, of [...]

Strength 2-KB/DB press 3 x 10 @ RPE 8 Workout E2MOM x 6 6 Push ups 9 DB Sit ups - 50/35 12 DB snatches/alt, [...]

Skill/Technique Work Pistols EMOM x 12 1 - Ankle Mob 2 - Balance/Scale 3 - Pistols/1 leg push Workout 3 RFT 2 Turkish Get-up/side (53/35) [...]

Workout 4 RFT 400m run 3 rounds of 3 Power snatch - 3 Overhead squats - 3 Hang squat snatch Rx - 95/65 **Remember that [...]

Strength 1 Power clean + jerk 3 reps EMOM 10 - rest at min 5 Strength 2 Front squat Heavy 3 s.s. 3 x 12 [...]

Strength Back squat 3 x 12 - RPE 8 Workout Rowing intervals 1,000m 500m 250m ^Rest minimum of 3 min between efforts. If you can, [...]

Workout 20 min AMRAP 15/12 cal bike (scaled 12/9) 12 DB Push press (45/30) 9 Dips 6 Dball shoulder/total (100/60) **Starting off the week with [...]

"Nate" 20 min AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 KB Swings (70/53) **Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 [...]