Strength: Deadlift 4×8 Final set should be heavier than last week’s final weight. Workout: 4 Rounds for Time: 10 Barbell Shoulder-to-Overhead 10 Pull-Ups 50 Double-Unders or 50 Lateral Hops or :45 of DU Practice Rest 1 Minute between roundsRead more

Workout: 5 x 3:00 Rounds Strict Pull-Up Work 6 Reps @21X1 7 Double DB Front Squats 8 Double DB Shoulder-to-Overhead Time Trial: 500m Row!!Read more

Workout: FLEX DAY 5 Rounds Not For Time: 15 Unbroken Dumbbell Bench Press @20X1 12 Banded Row @20X1 9 Alternating 1/2 V-Ups per side 75 Double-Unders OR 1:30 DU Practice Rest as neededRead more

Strength: Back Squat E2MOM 5×5 Workout: 12 Minute AMRAP 10 Alternating Heavy Slam Ball to Shoulder + Reverse Lunge 6 Handstand Push-Ups 300m/250m RowRead more

Strength: 2:30 Minute Rounds 5×4 High Hang (Hip) Power Cleans Increase weight each set if technique allows. For Quality, not Speed. In between sets perform 10 Slow Lateral DB/Plate Raises Workout: 4 Rounds for Time: 400m Run 15 Heavy Unbroken KB Swings 10 Plank Shoulder Taps (1 full second pause at contact) 5 Speed Skaters per side 20 Minute Time CapRead more