"Barbara" 5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between each round. **This is a [...]

Strength Power snatch + Overhead squat Heavy 3 Workout 12 min AMRAP 30 Double unders 2+ Hang snatches (115/75) *Starting off with some snatch work [...]

Strength Back squat Heavy 8 Workout 24-12-6 Burpees Jumping lunges (2=1) KB Swings (70/53) **The floor at the middle section of the rig is back, [...]

"McGhee" Complete as many rounds in 30 minutes as you can of: 5 Deadlifts (275/185) 13 Push-ups 9 Box jumps (24/20) **Corporal Ryan C. McGhee, [...]

Strength/Skill Pistol practice 15 min Workout 3 min work, 1 min rest 9 Thrusters (95/65) 35 Double unders (or 35 singles) Repeat a total of [...]

Workout 5 RFT 250m Row 5 DB Hang split snatch - R 5 DB OH squats - R 200m Run 5 DB Hang split snatch [...]

Strength Bench Press Heavy 8 Workout 12 min AMRAP 10 Push ups 8 Box jumps (30/24) 6 Cleans (135/95) **Reminder from the newsletter that the [...]

Strength Deadlift Heavy 1 Workout 3x 1 min - max calorie bike Rest as needed between efforts **Fun day. Heavy day. Gotta love when you [...]

Workout 4 RFT 400m Run 5 Devils Press 10 DB Front rack Lunges 15 Toes to bar Rx - 50/35 **I expect to see lunging [...]

Strength 1 Back squat 3 x 20 - 6 min rounds Strength 2Yates Row 3 x 8 Optional Cashout/Accessory work 3x 30 sec wall sit [...]