Posts from April 2026

Rest day

Heavy Day Skill WorkPre-workout build-upEvery 4:00 x 4 sets:8 overhead squats– Build to starting load. For load:Overhead[…]

EMOM 15:Min 1 | 10 toes-to-barsMin 2 | :30 bike for caloriesMin 3 | 20 hip extensions

Nasty Girls 3 rounds for time:30 air squats7 ring muscle-ups10 hang power cleans (95/135 lb)

Rest day

Partner For time with a partner:70-cal assault bike50 V-ups4:00 accumulated pull-up bar hang50 V-ups70-cal assault bike– 30:00[…]

Heavy Day For load:Deadlift10-10-7-7-3-3-3 Skill WorkPost workout accessory8 rounds::20 hollow rocks:10 rest:20 Superman rocks:10 rest