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Workout 7.17.20

Warmup3 rounds:5 hang power cleans up to workout weight20 banded shuffle steps (total):20 of field drills Then do the pullup warmup WorkoutHappy birthday Jeff!5 Rounds …

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Workout 7.16.20

Warmup3 rounds of:5 single arm sotts press/side10/10/10 rowing drills:30 hollow hold Workout8:00 AMRAP10 Single arm kb thrusters (total) 20/1210/7 cal row rest 3:00 For time:35 …

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Workout 7.15.20

Warmup3 rounds2 single leg vertical leaps/leg:30 front rack stretch:30 side plank/side WorkoutIn 15:00, build to a heavy power clean Then Every 2:00 for 6 rounds, 2 …

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Workout 7.14.20

Warmup10:00 of::10 ring support (top):05 ring support (bottom):30 waiter’s carry hold/side 24/16 Then go through a dips progression and warm up your shoulder to overhead …

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Workout 7.13.20

Warmup9:00 of10 pike leg lifts10 scap pullups1:00 bike ThenDo a toes to bar progression Workout16:00 AMRAP8 toes to bar20/15 cal bike Rx+ 12 t2b Finisher 3x150m …

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Workout 7.11.20

WarmupDo the kettlebell warmup then: 2 rounds of: 5 box jumps150 run  Workout1 Round for time20 burpees30 box jumps 40 kettlebell snatches550 run40 kettlebell snatches30 box jumps20 …

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Workout 7.10.20

Warmup3 rounds of: 5 of each movement, building to workout weight:30 side plank/side Workout5 rounds for time with a 10:00 cap7 Deadlifts 6 clean and jerks5 thrusters …

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Workout 7.9.20

Warmup3 rounds of3 strict chinups @3333 :10 hanging l-sit10 burpees AFAP WorkoutStrength day: 10 rounds on the 2:00 start:max set of strict chinups (or max flexed arm …

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Workout 7.8.20

WarmupDo 2 rounds of: 100m row10 double kettlebell deadlifts Then do the pullup warmup Workout2:00 of work, 1:00 rest x 6 rounds15/12 cal row9 Double kb …

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Workout 7.7.20

Warmup10:00 of 6 tempo lunges up to workout weight:20 bottom of pushup hold:30 hollow hold Workout20:00 AMRAP10 back rack alternating reverse lunges 95/6510 pushups150 run Cooldown1:00 …

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