Strength: Deadlift 4×6 Final set should be heavier than last week’s final weight. Workout: “Nancy” 5 rounds for time of:400m Run15 Overhead squat (95/65#)Read more

Workout: FLEX DAY5 Rounds Not For Time: 200ft Unbroken HEAVY Farmer Carry (down and back length of rig twice)12 HEAVY KB Alternating Goblet Curtsy Lunges (back knee taps ground each rep)3 Wall Climbs + ~5 second pause150m Run SPRINTRest exactly 2 minutes between rounds.Read more

Skill Work: Low Ring Skill Work (Ring Support + Ring Dips) Workout: For Time: 40/32 Calorie Row 20 Push-Ups 20 Box Jumps 30/24 Calorie Row 15 Push-Ups 15 Box Jumps 20/16 Calorie Row 10 Push-Ups 10 Box Jumps 10/6 Calorie Row 5 Push-Ups 5 Box JumpsRead more

Strength: Back Squat E2MOM 5×4 @31X1 tempo Workout: 7 Minute AMRAP 500m Run Buy-In 8 Toes-to-Bar 10 Thrusters Rest 3 minutes 7 Minute AMRAP 500m Run Buy-In 8 Hang Power Cleans 10 Overhead Plate Reverse LungesRead more

Strength: Low Hang Power Cleans 5×3 (just BELOW knee) One second pause below knee AND in catch of each rep Workout: 16 Minute EMOM 1- 2 Squat Snatches 2- :30 Forearm Plank 3- Echo Bike Calories 15/12 4- 5 1/2-Kneeling Single-Arm DB Press per arm + pauseRead more