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WarmupWarmup your front squat to workout weight, then hit:  3 sets of: 3 strict knees to elbows3 hip to bar kips3 bmu or jumping bmu Then ...

WarmupGo through an empty bar snatch warmup, then get ready to rock and roll.  Warmup to 70% of your power snatch, and get some benches ...

WarmupHit 1 round of 6 empty bar thrusters, 6 bar facing burpees, and 6 situps.  Then, Get your back squats warmed up to about 75% ...

Workout 12/9/6OHS 115/753/2/1 Rope climb rest 5:00 12/9/6 Power snatch 115/75Box jump over 24/20 Rx+135/95 2 scores. Send it on the first one and see what ...

WarmupGo through a toe to bar progression (kip swings, kipping knee raises, kipping toe to bar, strict knee to elbow/toes to bar Then warm your ...

WarmupGo through a back squat warmup up to about 70% of your back squat.  While you do that, get 4 front rack lunges up to ...

WarmupGo through a kettlebell warmup Then do 3 sets of: 3 kb snatches/side10 beaded double unders1 wall walk+10 handstand shoulder taps Workout5 rounds for time: 10 kettlebell ...

Warmup 4 sets of: 1:00 cardio5 power cleans working up to workout weight:20 side plank/side Workout20:00 AMRAP20/15 cal bike10 situps5 power cleans 155/105 Rx+ 205/145 CooldownAlternate ...

WarmupThis is going to need to be pretty self guided but make sure you get a few rounds of pullups, pushups, and air squats, in ...

Sweaty Saturday  Got Murph on Monday. Let’s sweat it out today and get ready to rock and roll!  4 rounds of 5:00 work, :90 rest 550/500m ...