LIFESTYLE Deadlift 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets. AMRAP 20 8 KB Swing, 24/16 12 Bench dips 16 Sit-ups 20 Walk Lunges PERFORMANCE *Performance have deadlift tomorrow* Clean 3-3-3-3-3 Push Press 3-3-3-3-3 As many reps as possible in 10 mins of: 3 One Arm Dumbbell Squat […]

LIFESTYLE Overhead Squat 3-3-3-3 For time: 15 Shuttles, 5m 15 Plate GTOH, 20/15 15 Box Jumps, 24/20 Rest 1 min 7 rounds PERFORMANCE 2 Position Snatch 3-3-3-3 Squat snatch + hang squat snatch Heaviest weight for each set Rest as needed between sets. Snatch Balance 1 Rep Rest as needed between sets. 15 min to […]

Warm-up 3 Rounds 20 Lateral skier hops 10 Press-ups 10 Barbell good mornings 10 Cossacks Strength Front Squat 7-7-7 Workout For weight: 20 Overhead Lunge 10 Strict Ring dips 20 Front Rack Lunge 10 Strict Ring dips 20 Back Rack Lunge 10 Strict Ring dips Score is total lunge weight, overhead kg + front rack […]

Warm-up Mobility Narrow Grip OH Squat series then 3 Press 3 Push-press 3 Push-jerk 3 Split Jerk Strength Split Jerk 3-3-3-3-3 Workout For time: 50-40-30-20-10 Sit-ups No press burpee

STRENGTH Pause Front Squat 3-3-3-3-3 3 sec pause at bottom, as fast as possible up Rest as needed between sets. ENGINE 3 rounds for time of: 5 Strict Toes To Bars 10 Power Cleans, 60/42.5 15 Box Jump Overs, 20″

STRENGTH EMOM 8 6 Deadlift at 45-55% of 1RM MIDLINE 3 rounds: 50 Plate Hug Walking Lunges 50 Russian swings 24/16 50 Sit-ups

STRENGTH Strict Press 6-6-6 Push-press 1-1-1 ENGINE 3 rounds for time of: 20 Wall Balls, 9/6 20 Sumo Deadlift High Pulls, 35/25 20 Push Press, 35/25

FITNESS Warm-up EMOM 6 Minutes: 1. Skipping – variations 2. Mountain climber – variations Workout Complete as many rounds as possible in 10 mins of: 7 Front Squats 14 Deadlifts 42 Double-unders Use the same barbell & weight for Front Squat and Deadlift Rx is 55% of front squat 1RM Post-workout 50 Weighted sit-ups 50 Hollow […]