RDL: 3 x 6 (3 sec neg / 1 sec pause) *Increase weight from last week Strict Weighted Pull-ups: 3 x 1 (1 sec pause at top) Double Baseline + 2 Rounds 500m Row 40 Wall Balls, 20/14 30 Weighted Situps, 20/14 20 Deficit Pushups, 55’s / 35’s 10 Ring Pull-upsRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…. Happy 65th to Vicki!! Can be done straight through, or broken into rounds 65 Snatch Grip Deadlifts 95/63 65 Push Press 65 Cal Ski 65 Hang Power SnatchRead more

Hard Labor – Foose B-Day Remix 5 Rounds: 400m Run 9 Front Squats, 185/123 9 Strict Pull-ups 100m Sandbag Carry *Complete 53 Birthday Burpees during the workout anywayRead more

10 Min AMRAP 100m Sprint 100m Recovery 10 Min AMRAP 4 Wall Climbs 8 Toes 2 Bar 12 Box Step-overs, 70/53 10 Min Ladder: 3-6-9-12-15-18….. Cal Bike BurpeeRead more

“Linda” – 3 Bars of Death Complete reps of 10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5 bodyweight Bench Press: bodyweight Clean: 3/4 bodyweightRead more