Workouts RSS

PART 1 1 Rep Max Front Squat   PART 2 5 Rounds 3x Front Squat @85% 1 Rep Max 3x Box Jumps 10 Meter Dumb Bell Crawl @ 2x 55lbs   PART 3 5 Rounds 10x Thrusters 30 Meter Tire Drag 5x Glute Ham Raise   PART 4 5 Rounds 5x Pull Ups 10x Dips 5x Rotator Scarecrow

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PART 1 7 Rounds 5x Dead Lift (increase weight each round) 3x Turkish Get Ups @ 35lbs 5x Ankles To Bars   PART 2 5 Rounds 8x Hang Squat Clean @165lbs 30 Meter Tire Drag 10 Meter Dumb Bell Crawl @ 2x 55lbs   PART 3 10 Rounds 5x Pull Ups 10x Dips 15x Push Ups

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PART 1 7 Rounds 5x Dead Lift (start at 50% 1 rep max, add weight each round) 10x Box Jumps @24'' 10x Weighted Sit-Ups   PART 2 5 Rounds Heavy Bag Clean, Squat (3x) and Run 50 Meters 5x Bench Press (start @65% 1 rep max, increase load each round) 1x Rope Climb or 10x Pull Ups   PART 3 3 Rounds 20 Meter Dumb Bell Crawl @ 55lbs 5x Glute Ham Raise

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PART 1 Max Strict Pull Ups Test   PART 2 5 Rounds 3x  Push Press - Bar @ 95lbs 5x Knees To Elbows 10x Kip Pull Ups   PART 3 5 Rounds 5x Bench Press 10x GHD Sit Ups   Part 4 3 Rounds 10x One Arm Standing Barbell Press 15x Floor Wiper @ 165lbs  

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PART 1 Work Up to 1 Rep Max Front Squat   PART 2 10-9-8-7-6-5-4-3-2-1 Thrusters @ 125lbs (HEAVY) Weighted Pull Ups @ 15lbs   PART 3 3 Rounds 1x Rock Squat And Carry 3x Heavy Get Ups (each shoulder)    

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