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Workout10 sets10 situps25m farmer’s carry5 wall walksrest 1:00 score is time On your own mobility10 mckenzie pressups10 split squat rock backsx 2 sets

LiftFind a 1 rep heavy back squat Suggested build10 empty bar5 at 30-40%3 at 40-50%3 at 50-60%3 at 60-70%1 at 70,75,80,85,90%1 at 94,1 at 981 ...

LiftEvery :90 for 4 rounds eachA 8 power snatches–goal is start at what you did for 9 last week and buildB 6-8 strict toes to ...

Don’t forget the FRCF Holiday Party is tonight 5-10pm!WarmupGo through a general warmup, then do2x5 low ring MU transitions:15 top ring support:15 active hang on ...

LiftIn 22:00 hit5×3 bench press at 90% 5×8 clean grip deadlifts at 50-60% of your max DL Workout“Death Race”5 RFT15/10 cal bike10 burpees no rx+, ...

LiftCleans6×2 at 80+ %Ideally squat cleans. If you can’t do that, do 2x (1+1) power clean+fs Level 1: 5 rope pulleysLevel 2: rope pullups 2+2 ...

Workout 20:00 of10 ring dips50m mixed carry/side suitcase/farmer2:00 bikescore is total on the carry, in pounds+ cals on the bike On your own mobility1:00 pec ...

Lift18:00 to hit: 4 sets of 3 back squats at 90%after each set, do some sort of strict hspu work: Level 1: seated z press ...

LiftEvery :90 for 4 rounds eachA 12/9/6/3 Power snatchB 5 strict toes to bar :30 cap to get the power snatch work done Workout10:00 AMRAP2,4,6 ...

Liftin 15:00 find a heavy snatch and a heavy chinup Workout15:00 EMOMMin 1: :10/:20/:30/:40/:50 max snatches at 70% of what you hit todayMin 2: 2 ...