Today's Workout

A. 3 Rounds:  10 DB Arnold Press 14 Standing Lateral Shoulder Raise :15 L-Sit Hold B. 3 Rounds:  1:00 Max Double Unders 1:00 Max Russian …

A. 4 Rounds:  4 Front Squats + 8 Back Squats (75% of Front Squat Across All Sets)    *5% Heavier this week.   B.  7 …

A. 10 Min:  Scaled: 3x 3-5 Pike Push Ups (Focus on trips position)  Rx: 3x Max Rep HSPU with 2 Sec Pause at the Bottom …

A. 15 Min Find 4RM Touch & Go Power Snatch B. From 0:00-3:00, 400 Meter Run, then Max Pull Ups  (1 Minute Rest) From 4:00-7:00 …

A. Every 1:45 for 6 Rounds:  2 Squat Clean & 1 Jerk  *Start at 75% and build.  B. AMRAP 10:  3 Burpee Box Jump Overs …

Open Gym Make Up Day for Any Missed Workouts During The Week

A. 15 Min Find 4RM Touch & Go Power Clean B. For Time- CAP 16:  3 Rounds:  30/25 Cal Row  20 Wall Balls  10  Sumo …

A. 3 Rounds:  8 DB Bench Press @ Tempo 32X1 12 DB Seated Overhead Tricep Extensions 20 Banded Hamstring Curls Each Leg B. AMRAP 16:  …

A. 4 Rounds:  4 Front Squats + 8 Back Squats (70% of Front Squat Across All Sets)  *5% Heavier this week. B. [On the 0:00] …

A. EMOM 8:  Scaled: Alt. Minutes 4 Ring Kips/ 4 Low Ring Transitions Rx: 1-3 Kipping Ring MU Comp: 1-2 Strict Ring MU B. Strength …