BLOG

Workout 30:00 EMOM1 clean and jerk Start at 50% and add 5 lbs every minute When you miss– take 2 minutes off and then go …

Warmup5 rounds7 pallof presses/side:35 ghd hollow hold Workout20:00 AMRAP10 shuttle runs (down and back=1)25 vups50m farmer’s carry 2xred/green

LiftFront Squat–build to heavy in 20:00 5 @72.5%3 @82.5%1+ @ 92.5%1 @ 95+ to heavy% 30 unbroken russian swings after 5 and 3 Workout30/22 cal row …

Skills12:00 ofRing muscle up skill workLevel 1: ring row transitions+ring swings+bicep curls x 6 (get heavier)Level 2: false grip pullups, pike transitions on low rings …

LiftSumo DL–build to heavy in 16:005 @72.5%3 @82.5%1 @ 92.5%1… @ 95%+  Back rack lunges x 6 total after first four sets Workout5 rounds for …

Workout5 rounds for time with a partner400m run together30 deadlifts 135/95 split however30 pushups split however Rx+ 20 khspu and/or 185/125 Finisher3 setsLateral raises x 15 …

LiftFront Squat 3 @67.5%3 @ 77.5%3+ @87.5% Russian kb swings 3×20 after each set (goal of same weight as last week) Workout12:00 AMRAP12 squats 95/6512 toes to …

Core Warmup5 rounds:5 pallof presses/side:30 ghd hollow hold Right into: Workout1:00 rounds for max reps x 5 setscal bikesitupsstick jumps over the barbell (reps count …

Skill WorkStrict Ring muscle up skill work (4ish sets of strength work–12-15 minutes total of work)Level 1: ring row transitions+ring swings+8 bicep curls Level 2: …

LiftSumo DL 3 @67.5%3 @ 77.5%3+ @87.5% Back rack reverse lunge x 8 total after each set Workout3 rounds for time with a 13:00 cap100 du25 …