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Workout 11.23.20

Warmup3 sets of 10/armSingle arm press-slower down, faster up tempoSingle arm upright row-slower down, faster up tempo Then warm up your toes to bar, double ...
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Workout 11.21.20

Warmup3 rounds5 thrusters20 dubs5 BFB Workout 15:00 AMRAP200/175 M Row50 DU8 Thrusters 95/658 Bar facing Burpees Finisher10:00 for fun and quality1:00 rowmax set bicep curlsmax ...
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Workout 11.20.20

WarmupFor time:100 russian swings Green/Yellow Then do: 4 sets3 deadlifts up to about 75%3 max broad jumps:30 wall facing handstand hold LiftDL7×2 up to something heavy ...
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Workout 11.19.20

Warmup1 warmup today300m row5 sandbag squats :30 hold10 vups WorkoutFor time:7k/6k row Every 4:00, not including the start, get off and do:3 sandbag/dball squats 100/70:30 dball ...
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Workout 11.18.20

Warmup4 Rounds at a moderate pace10 step back lunges (total)20 double unders10 strict banded pullups:30 hollow hold Lift3 sets of 10 eachSingle arm bentover row/armSingle ...
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Workout 11.17.20

Warmup3 rounds3 snatch pull+3 snatch high pull+3 muscle snatch rest 1:00 3 rounds3 ohs+3 snatch balance+ 3 tall snatch Then spend 7-8 minutes warming your ...
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Workout 11.16.20

Warmup3 sets of: :10 ring l sit:10 bottom ring dip hold Then do 3 rounds of:3 ring dips3 power cleans to a weight heavier than workouts ...
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Workout 11.14.20

WarmupGo through a really good empty bar power clean and jerk warmup, then do: 3 sets: 3 power clean and jerks at workout weight3 burpee box ...
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Workout 11.13.20

Warmup3 rounds:2 deadlifts4 SA alternating devil’s press6 situps Working up to a little above workout weight Workout13 rounds: 2 deadlifts 185/1254 SA devils press 35/259 sit-ups  ...
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Workout 11.12.20

Warmup10:00 alternating EMOMMin 1: 3 sumo box squats up to something that feels like about 7/10Min 2: :30 hollow hold Lift/Skill6 rounds on the 3:00 ...
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