BLOG

Workout 35:00 EMOMMIn 1: Power clean+hang squat cleanStart at 80% and build as capable–if you miss, go back to 80% and stay there Min 2:Bar ...

Workout 6×1:00 max reps, :30 restStation 1: DUStation 2: WallballsStation 3: Dumbbell bench 2×35/25Station 4: rope climbs

LiftBack Squat5 × 70%3 × 80%1x 85%1+ × 90%1 bonus between 92.5-95% DB snatch2×20 (after set of 5 and set of 3) Workout3 rounds for time with an 11 minute cap60′ ...

LiftBench Press5 × 703 × 801x 851+ × 901 bonus between 92.5-95% Strict Ring pullup x max effort after each set 12 Db shoulder rotations/side after each set. WorkoutFor time with ...

LiftDeadlift5 × 70%3 × 80%1x 85%1+ × 90%1 bonus between 92.5-95% Dumbbell RFESS4×6/side Workout13:00 AMRAP550/500m row25 Power cleans @65% of max10 Ring dips Rx+Ring dips from the high rings

WarmupAccumulate 20 great turkish getups  Then get all the movements warmed up  Workout20:00 AMRAP 40 v-ups 20 double front rack lunges 2×35/25100m sled push 2×45/255 rope climbs  ...

LiftBack Squat 3 × 65 %3 × 75 %1 @ 80% (just for not making that big of a jump)3+ × 85 % DB snatch 3×16 Workout2 rounds on the 10:00 start:20 thrusters ...

Workout10 rounds on the 3:00 start10m reverse sled drag 2×45/25225/200m row score is SLOWEST round Core Finisher3x 10-15 back extensions10-15 ghd situps10-15 hip extensions

LiftDeadlift3 × 65 %3 × 75 %3+ × 85 % Strict Ring pullup x max effort after each set 10 Db shoulder rotations/side after each set.  WorkoutHappy birthday Jeff!  5 Rounds ...

LiftBench Press3 × 65 %3 × 75 %3+ × 85% Dumbbell RFESS 3×8/side Workout3 rounds on the 3:00 start (no rest) 25 box jumps 24/20max double kettlebell strict press 2 x yellow/blue in ...