Blog

Rest day

Skill WorkPre-workout skill4 rounds::10 heavy or high wall-ball shots:20 rest:10 triple-unders:20 rest– Use a 9/12kg ball or[…]

For time:10-9-8-7-6-5-4-3-2-1Floor presses5-5-4-4-3-3-2-2-1-1Chest-to-bar pull-ups– Bench press 3/4 body weight. Skill WorkPost-workout finisher3 sets:Max-rep push-ups– Rest 1:00 between[…]

For time:1,000-m run200-m row800-m run400-m row600-m run600-m row400-m run800-m row200-m run1,000-m row

Rest day

For time with a partner:60-50-40-30-20Sumo deadlifts (125/155 lb)75-60-45-30-15Handstand shoulder taps— Split the work as desired.

Pre-workout strengthEvery 3:00 x 5 sets:5 push presses– Build in load. AMRAP 7:1-2-3-4-5, etc.Strict pull-upsPush presses (65/95