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Workout 1.15.22

Workout 50-40-30-20-10Box hamstring curlsalternating Box stepups (no weight) Russian twists–r+l=1 2:00 cardio of choice after each round
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Workout 1.14.22

Lift4 RM ohs from a rack Workout17.3RXPrior to 8:00, complete:3 rounds of:6 chest-to-bar pull-ups6 squat snatches (95 / 65 lb.)Then, 3 rounds of:7 chest-to-bar pull-ups5 ...
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Workout 1.13.22

Accessory Work4 sets of: 5 front rack step ups/side8 tempo close grip bench press  Workout3:00 AMRAP, 2:00 rest x 4 30 double unders3 power cleans First ...
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Workout 1.12.22

Skill Work3 roundsLevel 1: ring swings+ring supportsLevel 2: ring to hip swings+transition drillsLevel 3: 3-5 unbroken ring muscle ups, focusing on catching high Workout25:00 AMRAP2:00 ...
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Workout 1.11.22

LiftIn 15:00 build to a 3 RM hand release deadlift WorkoutFor time: 60 dumbbell snatches 50/3560/50 cal row No rx+, just go faster
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Workout 1.10.22

Accessory Work 4 sets8 good mornings–3 seconds on the way down5 strict chest to bar8 bicep curls–2 tempo each direction  Workout3 sets, rest 3:00 in ...
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Workout 1.8.22

Lift7RM Front squat from the ground Workout15.3AMRAP in 14 minutesRx7 Muscle-Ups50 Wall Ball Shots (20/14 lb) to 10/9100 Double-Unders scaled 7 burpee pullups/ring rows50 wallball shots ...
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Workout 1.7.22

Accessory Work3 sets of 6 front rack step ups/side10 tempo close grip bench press-3 seconds down goal is to add weight Workout2:00/3:00/4:00/5:00 amrap, 2:00 rest of10/7 ...
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Workout 1.6.22

Workout 30:00 EMOMMin 1: 15 russian kb swings yellow/blueMin 2: 11/8 cal bikeMin 3: :30 bearhug hold 70/50Min 4: 100m shuttle runMin 5: 15 situps/10 ...
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Workout 1.5.22

Lift5 RM shoulder to overhead from a rack Workout7:00 AMRAP2 wall walks/20 foot hs walk (alternate if you can, do wall walks if you can’t)8 ...
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