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Workout 1.23.21

Accessory Work4 sets of 5 strict pullups/banded pullups 5 strict ring dips/banded dips  Then accumulate 2:00 in hollow and arch WarmupGo through a kipping warmup, then hit: ...
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Workout 1.22.21

WarmupSpend 10:00 going over snatch tech and warming up LiftSnatch Pull+Hang Snatch+Snatch 10 sets on the :90 start at 75% Power or squat, athletes choice ...
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Workout 1.21.21

Warmup3 sets of 5 high stepups/leg5 split squat rock backs/leg Workout 20 Rounds for time10/7 cal bike10 stepups (no weight) 20/16 Rx+ 25 rounds CooldownSpend 10:00 ...
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Workout 1.20.21

Lift/Accessory Work12:00 EMOM 1 Deadlift+3 strict pullups/1 strict muscle up Get pretty heavy on the deadlift–85-95% WorkoutFor Keith For time with a 24:00 cap:50 pushups 50 cal ...
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Workout 1.19.21

Accessory Work4 sets of 8Rear foot elevated split squats/side1 arm power row/side After every set do :50 bearhug hold Workout“Jack”AMRAP in 20 minutes10 Push Presses ...
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Workout 1.18.21

Warmup3 sets10 eccentric ankle flexions/leg:20 goblet squat hold:30 hollow hold Lift5×5 lower body workStepups (these are 5/leg) add 5-10 pounds from last weekBack squats add ...
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Workout 1.16.21

Warmup4 sets3 deadlifts up to heaviest workout weight6 lunges total3 burpee box jump overs Workout5 Rounds for time15/12/9/6/3 Deadlifts10 (total) lunges 50/35 or green/yellow (hold ...
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Workout 1.15.21

Warmup5 sets2 high box jumps30 hollow rocks30 arch ups15 hip thrusts15 side laying leg lifts Workout20:00 AMRAP1 mile/.8 bike1:00 wallsit (accumulated) Rx+ hold a 16/12 ...
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Workout 1.14.21

Warmup4 sets of 5Strict pullups/negatives–3 second tempo on the way down every repStrict dips/negatives–3 second tempo on the way down every rep Sets 1,4–normal pullup ...
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Workout 1.13.21

WarmupHit 3 sets of 10-12 landmine presses @2011Then warmup your power cleans, bbj, and sandbag cleans Workout21-15-9 Power Cleans (135/95)6-9-12 – Burpee Box JumpRest 5 ...
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