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Workout 12.19.20

WarmupGo through a barbell warmup, then hit: 4 sets3 strict press up to opening weight–pause for 3 seconds overhead each rep10 hollow body flexion raises ...
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Workout 12.18.20

Warmup3 sets of 10 Sumo RDLs–4 second tempo each rep on the way down10 3-point rows/arm Then get the workout movements warmed up Workout5:00 AMRAP10 Front ...
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Workout 12.17.20

WarmupDo 10/10/10 rowing drills,  Then get your double unders warmed up Then practice/warmup power snatches to workout weight Then hit 1 practice round of8/6 cal ...
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Workout 12.16.20

Warmup2 sets1:00 bike:30 frog rocks10 90/90s10 eccentric ankle flexions LiftIn 25:00 Find a 1rm back squat Suggested build At 0:00- 10 Empty bar repsAt 1:00 ...
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Workout 12.15.20

WarmupGo through a pullup warmup, then do 2 sets of 5 shoulder to overhead5 pullups/c2b10/8 cal bike Workout 3 Rounds for time with a 20:00 ...
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Workout 12.14.20

WarmupGo through a really thorough empty bar snatch warmup, then hit 2 sets3 squat snatch 95/653 burpee box jumps Lift14:00 EMOMMin 1 :45 bikeMin 2 ...
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Workout 12.12.20

Warmup3 sets of:10 RFESS/side–slow and controlled50 hollow rocks (can be accumulated) Then do:2 rounds5 dumbbell front squats up to workout weight5 v ups10/8 cal bike ...
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Workout 12.11.20

WarmupGo through and empty bar warmup, then go through a toe to bar progression Lift12:00 EMOMMin 1 :45 of rowingMin 2- 2 hip cleans building. ...
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Workout 12.10.20

Weakness Warmup! 2k row–about 80% effort Then, Do pails and rails for:FrogElevated pigeon Then get everything setup, practice it a bit, and roll Workout25:00 of20 lateral stepovers ...
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Workout 12.9.20

Warmup3 sets of 10 slow eccentric calf raises10 upright rows/arm slower down/faster up Then go through a pullup warmup Then 3 sets of3 box jump overs3 ...
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