Blog

On a 20:00 clock with a partner:Bike/Row for distance– Trade off as desired.– Starting at :00 and[…]

21-15-9 reps for time:Double-DB box step-overs (10/15 kg) (45cm)Pull-ups Skill WorkPost-workout accessory4 sets::30 handstand hold– Perform freestanding[…]

Rest day

Heavy Day For load:Front squat3-3-3-3-3 Skill WorkPost-workout skillAccumulate:30 candlestick single-leg squats, right leg30 candlestick single-leg squats, left

5 rounds for time:7 deadlifts (75/115 lb)5 hang power cleans3 bar muscle-ups Skill WorkPost-workout mini test1 set:Max-reps

Heavy Day Every 3:00 for 5 sets:5 push presses Skill WorkPost-workout accessoryAMRAP 5:Max strict pull-ups– Every time[…]

Rest day