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Workout 6.3.21

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 ...
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Workout 6.2.21

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 ...
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Workout 6.1.21

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 ...
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Workout 5.31.21

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 ...
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Workout 5.29.21

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 ...
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Workout 5.28.21

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 ...
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Workout 5.27.21

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 ...
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Workout 5.26.21

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 ...
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Workout 5.25.21

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 ...
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Workout 5.24.21

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 ...
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