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Workout 7.13.20

Warmup9:00 of10 pike leg lifts10 scap pullups1:00 bike ThenDo a toes to bar progression Workout16:00 AMRAP8 toes to bar20/15 cal bike Rx+ 12 t2b Finisher 3x150m ...
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Workout 7.11.20

WarmupDo the kettlebell warmup then: 2 rounds of: 5 box jumps150 run  Workout1 Round for time20 burpees30 box jumps 40 kettlebell snatches550 run40 kettlebell snatches30 box jumps20 ...
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Workout 7.10.20

Warmup3 rounds of: 5 of each movement, building to workout weight:30 side plank/side Workout5 rounds for time with a 10:00 cap7 Deadlifts 6 clean and jerks5 thrusters ...
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Workout 7.9.20

Warmup3 rounds of3 strict chinups @3333 :10 hanging l-sit10 burpees AFAP WorkoutStrength day: 10 rounds on the 2:00 start:max set of strict chinups (or max flexed arm ...
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Workout 7.8.20

WarmupDo 2 rounds of: 100m row10 double kettlebell deadlifts Then do the pullup warmup Workout2:00 of work, 1:00 rest x 6 rounds15/12 cal row9 Double kb ...
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Workout 7.7.20

Warmup10:00 of 6 tempo lunges up to workout weight:20 bottom of pushup hold:30 hollow hold Workout20:00 AMRAP10 back rack alternating reverse lunges 95/6510 pushups150 run Cooldown1:00 ...
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Workout 7.6.20

Warmup2 Rounds of::15 star plank/side:30 front rack stretch Then do an empty bar clean warmup Workout24:00 EMOMMIn 1: High Hang CleanMin 2: Above Knee Hang ...
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Workout 7.4.20

Warmup3 rounds:5 air squats5 power cleans to workout weight1-3 strict pullups150 run WorkoutHotshots 196 Rounds For Time:30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 ...
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Workout 7.3.20

Warmup4 rounds:1 seated vertical jump:45 front rack stretch/side Then spend 5:00 warming up your front rack hold to 100% of your front squat Workout – ...
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Workout 7.2.20

Warmup3 rounds of:1:00 lat roll/side5 Strict HSPU or pike HSPU (add a deficit if 5 is easy)max tuck lever hold WorkoutFor time:80 Double dumbbell push ...
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