Front Squat (wk3) Establish a 6RM Then… “Six Appeal” – 12 MIN AMRAP 6 Wall Ball Shots, 20/14 (12’/10′) 6 Toes 2 Bar 6 Shuttle Runs (50′)Read more

Oly Blocks (wk4) Block Snatch: 4 x 1 @85-90% Block Cleans: 4 x 1 @85-90% Endurance  1 Mile Run then…. 2 rounds 50 Walking Lunges 40 situps 30 Push-ups 20 Pull-ups Then… 1 mile runRead more

15 minutes to a heavy bear complex then… “Sydney’s Swing State” – Week 1 of the Saturday Coach Workouts Edition 21-15-9 Kb Swing, 70/53 Goblet Squat, 70/53 Burpee 2 target *Cash out: 1000m Row (included in final time)Read more

WWPF 3 Rounds For Time 400m Run Relay (each partner runs 400m) 6 Alt Pull-Overs 16 Strict HSPU, (partner holds HS) 100m Sled Push relay, 55/35 (each partner does 100m)Read more

Deadlift: Use last weeks wt and try to achieve 6-8 reps *If you got 6-8 reps last week, increase by 5-10 lbs and try for 4rm again Then… Juneteenth 5 Rounds 6 Cleans, 165/113 18 WBs, 20/14 65 DU **Juneteenth commemorates the end of slavery in the United States and specifically marks June 19, 1865, when Union troops arrived in Galveston and announced that enslaved people in Texas were free.Read more