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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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Workout 11.11.20

WarmupSpend 5:00 practicing double unders, then: Do the 90 rep WorkoutEvery 3:00 for 7 rounds: 30 lateral hops over the barbell19/15 cal bike Cooldown3 sets …

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Workout 11.10.20

Warmup4 sets:20 tuck lever6 alternating dumbbell snatches5 wallballs WorkoutFor time with a 16:00 cap:40-30-20-10Wallballs 20/14Alternating Dumbbell Snatch 35/25 Rx+50/35 Finisher Accumulate :90 each in Front PlankRear PlankSide …

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Workout 11.9.20

WarmupWeakness warmup40 bar facing burpees for steady pace–goal is to not stop moving!  Then go through a push press progression Lift5×5 Push press Build to a …

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Workout 11.7.20

Warmup10:00 EMOMMin 1,2,3 :20 top of ring support holdMin 4,5,6 :10 bottom of ring support holdMin 7-10 5 strict ring dips Then go through a …

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Workout 11.6.20

WarmupGo through an empty bar snatch warmup, then: 3:00 EMOM (empty bar)2 Snatch deadlifts+2 hang snatch high pulls+2 muscle snatches rest 1-2 minutes then 3:00 …

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Workout 11.5.20

Warmup2 sets5 empty bar thrusters20 double unders:20 side plank/side3 kip swings+ 2 pullups/chest to bar Then5:00 EMOM1 Thrusters up to something above workout weight Workout4 …

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Workout 11.4.20

Warmup10:00 of:10/10/10 rowing drills10 alternating single leg vupsfield drills (high knees, butt kicks, etc)3 high box jumps Workout5 Rounds for time:15 box jumps 24/20150 run15 …

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Workout 11.3.20

WarmupAfter a good warmup, go through a deadlift progression and get your deadlift warmed up/ready to go.  LiftDeadlift6×3 on the 2:00 startGet heavy These can …

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Workout 11.2.20

Warmup1 warmup only today:2 Rounds, building in intensity:150 row150 run15 double unders10 kip swings Then, 1 round6 pullups6 air squats6 t2b6 bjo6 burpees Workout 40min cap …

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