BLOG

Workout4 rounds with a partner one person holds a sandbag anystyle 100/70other person completes the work 5 shuttle runs (down back 25’=1)10 box jump overs ...

Workout19.43 rounds10 snatches 95/6512 bar facing burpees rest 3:00 3 rounds10 bar muscle ups12 bar facing burpees 12:00 time cap (including rest)

Strength day!5×5 pause bench press on the 2:30 start–start at 70% and build as you can Workout4 sets on the 4:00 start12 alternating dumbbell box ...

Workout4:00 AMRAP2:00 restx 4 rounds 15 toes to bar25 alternating dumbbell snatches 50/3535 double undersmax cal row in remaining time rx+ 5 bar muscle ups+ ...

Workout5 Rounds for time25′ dumbbell walking lunges (farmer’s) 2×50/355 wall walks25′ dumbbell walking lunges (front rack)15/12 cal bike rx+ first lunge is front rack, second ...

Strength dayDeadlift:Every 3:00 for 8 sets10/8/6/4/2/2/2/2 First 2 reps of each set (including the heavies) 3 second lower Suggested percentages:50/60/70/80/82/84/86/88% of 1rm Accessory10 single weighted ...

WorkoutFor time with a partner, switch as desired100 hang power cleans 95/6575 box jumps 24/2050 thrusters 95/6525 wall walksrx+300′ of hs walking instead of 25 ...

Workout 15:00 AMRAP5 dumbbell box stepovers 2×35/25 to 20/1610 toes to bar20/15 cal bike rx+ 24/20 on box height staging:bikes near the red wallboxes behind ...

Strength dayOn the 2:00 start x8 rounds:4,4,3,3,2,2,1,1 Snatch pull+hang power snatch start around 50-60% and build as capable 4 sets5 front foot elevated cossack squats/side2 ...

Workout 3:00 AMRAPrest 3:00x 4 10 wallballs 20/14 to 10/9 feet50 du rx+ alternate DU and crossover singles AMRAPs start where you left off each ...