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Workout 1.9.24

Workout5 Rounds for time25′ dumbbell walking lunges (farmer’s) 2×50/355 wall walks25′ dumbbell walking lunges (front rack)15/12 cal bike rx+ first lunge is front rack, second ...
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Workout 1.8.24

Strength dayDeadlift:Every 3:00 for 8 sets10/8/6/4/2/2/2/2 First 2 reps of each set (including the heavies) 3 second lower Suggested percentages:50/60/70/80/82/84/86/88% of 1rm Accessory10 single weighted ...
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Workout 1.6.24

WorkoutFor time with a partner, switch as desired100 hang power cleans 95/6575 box jumps 24/2050 thrusters 95/6525 wall walksrx+300′ of hs walking instead of 25 ...
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Workout 1.5.24

Workout 15:00 AMRAP5 dumbbell box stepovers 2×35/25 to 20/1610 toes to bar20/15 cal bike rx+ 24/20 on box height staging:bikes near the red wallboxes behind ...
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Workout 1.4.24

Strength dayOn the 2:00 start x8 rounds:4,4,3,3,2,2,1,1 Snatch pull+hang power snatch start around 50-60% and build as capable 4 sets5 front foot elevated cossack squats/side2 ...
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Workout 1.3.24

Workout 3:00 AMRAPrest 3:00x 4 10 wallballs 20/14 to 10/9 feet50 du rx+ alternate DU and crossover singles AMRAPs start where you left off each ...
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Workout 1.2.24

Workout5 Rounds for time10 deadlifts 225/15510 bar facing burpees550/500m row right into 3:00 to find a max set of ring dips not an AMRAP–score is ...
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Workout 12.30.23

WorkoutFight gone bad style1:00 of work:20 transition/rest in b/t stations3 rounds through Station 1: box jump oversstation 2: dumbbell snatchesstation 3 toes to barstation 4 ...
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Workout 12.29.23

Strength Day!Every 1:30 for 8 rounds1 hang power clean+1 strict press+2 push press build to a heavy set for the day Workout5 sets, rest :90-2:00 ...
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Workout 12.28.23

Workout5 RFT9 burpee box jumps 24/206 wall walks300/250m row rx+ 4 wall walk+strict wfhspu staging: boxes near the rigsrowers in the middle, with enough space ...
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