Workout 4 RFT 400m 30 Sit ups 20 Floor press (45/30) 10 Renegade rows/arm, alternating (45/30) Mobility Scorpion stretch - 2 x 5/side Cobra stretch [...]

Strength Deadlift 1 RM A2 - a - Bird dog - 1 x 5/side b - Straight leg hip abductions - 1 x 8/leg c [...]

REST DAY! Get outside and do something fun. Or just relax and meditate! Yoga at 10am. Gainz Club 11am - 12:30pm See you tomorrow! [...]

Partner WOD 20 min AMRAP 5 Rounds of “Bear complex” (115/75) Max meters rowed Bear complex - power clean, front squat, push press, back squat, [...]

Strength/Workout Bench press 1RM *Sample rep scheme 5-3-3-2-1-1-1-1 Get the rest you need between sets. No need for too much volume. Don't aim to match [...]

Strength A1 - Power Snatch Take 12 minutes to find a heavy/mod heavy 3 reps Workout Every 90 seconds for 6 rounds 3 Power snatches [...]

Workout 10 RFT 5 Toes to bar 10 Wall balls (20/14) 200m run Mobility Medball rotations - 2 x 5/direction Scorpion stretch - 2 x [...]

Strength A1 - Deadlift 3-3-2-2-1-1-1 *1RM testing next Monday A2 - Side plank rotations -3 x 10/side Workout 7 rounds Every 40 seconds, do Max [...]

Strength A - Front squat 3 x 3 - weight 1 3 x 2 - weight 2   A2 - Box handstand push ups - [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!