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Workout 7.1.22

Skill10:00 ofLevel 1: box pistolsLevel 2: elevated pistolsLevel 3: pause pistols Workout25m bearhug carry5 over unders25m single arm overhead carry/sidex 20 minutes

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Workout 6.30.22

Lift6 sets on the 2:00 startFirst 3 sets 2 push jerk (pause over head)–all at heaviest weight from last weekLast 3 sets 1 push jerk …

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Workout 6.29.22

Lift6×2 below hang snatches-build 6 walking db fr lunges/leg after every set Workout15:00 EMOM (if you miss a round take the next minute off and …

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Workout 6.28.22

Workout12 rounds/40:00 of25m sled push10 (total) drag throughs1:00 row5 reverse curls 2020 tempo (barbell)

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Workout 6.27.22

Lift4×4 back squats Last set 4+ reps Goal of around 80% to start (5-10 lbs heavier than last week) 10 unbroken banded chinup chest to …

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Workout 6.25.22

Lift3x 6 tempo bench pressLast set 6+ 15 fast barbell hip thrusts after every set Workout3:00 AMRAPrest:904:00 AMRAPrest:905:00 AMRAP (or finish… if you can) 400m …

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Workout 6.24.22

Skills10:00 ofLevel 1: box pistolsLevel 2: elevated pistolsLevel 3: pause pistols Workout20:00 of5 turkish getups/side:90 cardio5 strict leg raises 3131

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Workout 6.23.22

Lift6 sets on the 2:00 start3 push jerk (pause over head)–all at heaviest weight from last week+5 archer ring rows/side @ 2022 Workout5 Rounds for …

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Workout 6.22.22

Lift6×2 hang snatches–all at heaviest weight from last week 8 walking dumbbell FR lunges/leg Workout13:00 AMRAP1,2,3,4 etcBar over burpeesHang power snatches at 50% of what …

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Workout 6.21.22

Workout 32:00 EMOMMin 1: 100m shuttle run (25m segments)Min 2: 10 vups (5-10 ghds)Min 3: 10 RDLs 3 sec downMin 4: :30 plank

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