Blog

Rest day

Pre-workout skill2 rounds:Burgener warm-up with a PVC pipe or empty barbell Front squat3-3-3-2-2-1-1

AMRAP 10:35 burpee pull-ups50 KB swings (16/24 kg)Max burpee pull-ups in the remaining time– Pull-up bar is[…]

Fight Gone BadBenchmark 3 rounds for reps:1:00 wall-ball shots (7/9 kg)1:00 sumo deadlift high pulls (55/75 lb)1:00[…]

Rest Day

For time with a partner:40 shuttle runs20 walking lunge shuttles100 toes-to-bars– Each shuttle is 25 ft down[…]

For time:400-m farmers carry (15/22.5 kg) right into … 10 rounds:5 burpees1 rope climb Skill WorkPost-workout accessory3[…]