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Accessory Work3×6 rear foot elevated split squats/side (dumbbells by side)rest :60max unbroken ring pushups–1 sec pause at bottom and toprest :90 Workout20:00 EMOMMin 1: 150 ...

Core Warmup20 alternating leg thingies:30 side plank/ghd side plank x 4 sets WorkoutEvery 5:00 x 6 sets2:00 bike:20 lsit (paralletes, ground, plates, or boxes)10 back ...

LiftBuild to a heavy set of 5 strict press on a 10:00 clock The 3×5 at 90% of what you hit. From the ground Workout9:00 ...

Lift4 sets6 back squats at 20112 strict weighted pullups+4 (unweighted) kipping pullups, 1 sec pause at top. Workout1-10Burpee pullups 8 wall balls 20/14 to 10 ...

Workout 10:00 AMRAPrest 2x 3 25m reverse sled drag10 bicep curls (athlete choice on implement)2:00 bike10 barbell hip thrusts–1 sec pause at top Continue where ...

LiftDeadlift 4X1 reps–all sets above 85% of 1rm deadlift from the ground–NOT a find a heavy/max day. Just heavy clean singles.  Then 1×10 not touch and ...

Accessory Work3 sets10 alternating front rack forward lungesrest :4510-15 unbroken pushups–add a band for resistance if 15 ub is easy. No tempo, make these FAST.rest ...

Workout32:00 EMOMMin 1: 25m pinch grip carryMin 2: :40 bikeMin 3: 10 american kb swingsMin 4: :40 plank Core Finisher100 banded reverse squats100 banded hamstring ...

Lift5×5 strict press on the 3:00 start–all sets at or above your heaviest weight from last week. If you didn’t do last week, all sets ...

Lift3 rounds on the 3:00 start: 8 back squats @2011 (goal of ~10lbs heavier than last week) then:4 sets3 strict ring pullups (ideally chest to ...