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Gymnastics Tabata x2 16 x 20 ON / 10 OFF Arch Hollow Alternating holds Workout 28min AMRAP of: 10 x Burpee box jumps 20 x Ring Dips 20 x HR Push Ups 10 x Strict Chin ups 20 x C2B Pull Ups 20 x [...]

Strength   Back Squat 4 x 3 @ 80% Workout  5 Rounds 21 x Calorie Bike/row 15 x Wallballs – 20/14# 9 x Deadlifts – 185/135#

Strength Jerk Balance 3 x 3 Split Jerk 5 x 1 Workout “Asphalt” 4 Rounds For Time 400m Run 12 x Push Jerks RX: 135/95# Scaled: 95/65# Feeling Froggy?? 155/105#

Strength Gluteus Maximus 4RDS 8 x Bulgarian Split Squats (each leg) 30sec Squat Hold 8 x Partner Hamstring Curls/lowers 30sec Squat Hold 8 x Cossack Squats (each side) Score = Weight used on [...]

Strength 3 Sets 8 x Strict Pull-ups 3 x Turkish Get-ups Make strict pull-ups weighted if needed/possible Workout “The Dirt” Teams of 2 3 Rounds For Time 130 x Air Squats 30 x C2B Pull [...]

Strength 3 x 5 Overhead Squat If depth is an issue due to mobility, Front Squat 3×5 and 5 Dowel OHS after each set   Workout “The Burn”  8min AMRAP of: Accending Rep Scheme, [...]

Gymnastics  Repeat the below complex 3-5 times with form, not fatigue focus and take plenty of rest in between: Novice: 5x (Alternating ring knee to elbow or toes to rings -> ring pull up (so [...]

Strength Power Clean + Push Jerk 2 @ 60% 2 @65% 2 @70% Workout “The Burner” 4 Rounds: 10 x Cal Bike/row 12 x Burpee Box Jumps 15m Heavy sled drag (you choose the weight) Rest 1:30 [...]

Pre Work Power Snatch 2 @ 55% 2 @60% 3 x 3 @65% Workout  2000m Row for time. Post Work EMOM 12 Min (i.e. 4 rounds through): – Strict pull ups (5 women/ 10 men) Strict TTB 8 reps Strict ring [...]

Pre Work 4 Sets: 5 x Right Single leg Kb RDL 5 x Right arm KB swings 10m Right arm Overhead Waiters Walk 5 x Left Single leg KB RDL 5 x Left arm KB swings 10m Left arm Overhead waiters walk [...]

Strength 3 Sets of 8 x DB Z Press 30sec L-Sit 12 x Double KB Front Squat Goal is core Stability Hold the KB’s in a front rack position and focus on posture and positioning Sub a barbell for [...]