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Accessory Work3 sets8-10 pronated ring rows at 2222:20 tuck hold10 unweighted hip thrusts with IR bias Workout3×6:00 at steady pace, :90 rest in between 10 ...

Lift4×10 bench pressMake these hard WorkoutEvery 2:00 for 8 rounds6 toes to bar40 double unders Rx+ alternate bar muscle ups and toes to bar, same ...

Accessory Work3 sets10 romanian deadliftsrest :7520 banded adductions/siderest :75 Workout7:00 amrap7 burpees7 goblet squats 53/35

Rope Climb Skill Worklevel 1: rope pulleys+seated rope practicelevel 2: seated/standing rope practice+rope elevatorslevel 3: legless+rope climb combo something that is practice, not a second ...

LiftBack squat3×5 in the 73-83% range Workout15:00 AMRAP30 abmat situps25/20 cal bike10 back rack forward lunges 95/65 rx+ ghds if you qualified for quarterinals, swap ...

Accessory Work4 sets4 power clean+strict press at ~70% of strict pressrest :608 landmine meadow’s row/side @2111rest :60 20 unbroken elevated pushupsrest :60 WorkoutFor time:15-12-9Clean and jerk ...

Accessory Work3 sets10 powell raises in side plank/side5 high stepups/side (unweighted)30 hollow rocks Workout10:00 EMOMMin 1: 20 unbroken kb snatchesMin 2: 10 unbroken strict pullups–band ...

A reminder: 7am class only today (saturday). 7:30-9 open gym tomorrow (sunday) Strength:15:00 EMOMMin 1: 25m sandbag carryMin 2: 5 ring dips–add weight if this ...

Open Workout 22.3!

Skill Work10:00 of working on a skill Workout21:00 EMOMMin 1: 1 clean and jerk at 70%Min 2: 5 landmine rotational snatches/side (light)Min 3: :40 of ...