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Strength: Strict Press: 3-3-3-3-3 Skill: L-sit progressions Then, 5 RFT: 10 Strict Pull-ups 10 Stationary Inchworms Max effort L-sit on parellettes with feet held above plates Beginners: Assisted [...]

Strength: Squats 3×10 @ 40% of your 1RM. These squats are to work form and SPEED on the way up. They should feel light today to activate the muscle pattern and get a little volume – [...]

Strength: Split Jerk – 20 minutes to work to a heavy double Then, for time: Run 800m 3 rounds of: 5/5 G2OH with DB (40+/25+lb) 15 Four-count flutter kicks Run 800m    

Skill: HSPU progression – getting inverted to kipping skills – 15 minutes to work on it Then, “Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) 12 Pull-ups Check out your [...]

Strength: 20 minutes to establish a 1RM Deadlift AMRAP 10 minutes: 9 Hang Power Clean (115/75lb) 6 S2OH 9 HR Push-up Beginner: Lighter weight on BB, 5-7 HR Push-up Advanced: 135/95lb on BB [...]

“Deck of Death” Form three teams – complete all the cards in the deck for time. All athletes in the team must complete all reps before the next card is turned over. Athletes may [...]