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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 ...

Lift10 sets of snatch pull+hang power snatch+power snatch+power snatch balance at 60% Workout7 rounds of 10 Bearhug squat50m waiter’s carry/side Smooth pace here. Pick a weight ...

Accessory Work6 sets of 3 Supinated bent over row 5-8 +deficit (weighted) pushups10 Farmer’s RFESS/side  Start a new set every 4 minutes  *Only do 4 sets of ...

Warmup3 sets of 10 fire hydrants10 eccentric ankle flexions3 back squats3 box jump overs  Working to workout weights and heights Workout5 sets on the 5:00 start3 ...

WarmupAfter a normal warmup, get all the dumbbells out and practice all of the movements.  Workout Every 6:00 for 7 rounds 20/16 cal bike then, 10 of:SLRDL/sideDouble ...

WarmupGet your back squat warmed up to about 65-70%.  While you’re doing this, get a few kip swings, 150s, and wallballs in.  LiftBack Squat 6×36x ...

Warmup3 sets of 3 shoulder to overhead up to workout weight–:5 hold on the last rep overhead5 kip swings, toes to ring, toes to bar (1 ...

WarmupAfter a good empty bar warmup, take 7 minutes and warmup to workout weights Workout8 sets of 3 pos clean dead+1 floating clean pull+below the knee ...

WarmupAfter a good empty bar warmup,  Get your sumo deadlift warmed up to 70% of what you hit last week. First few rounds, do a ...

WarmupTake 5:00 and practice double unders, then  go through a kb warmup then do 1 round of 30 du20 feet of walking lunges10 kb snatches5 shuttle ...