Squat Day! Part 1- Front Squats 10x3 Warm up to a weight you believe you can be successful with for 10x3 @ a % of Body Weight Levels...

BRIEFING Keep chalk in the buckets; never put personal blocks of chalk on the jay-hooks or the floor. Keep the buckets away from the rig,...

Monday 05/23 Workout: 25 Minutes -10 Rounds -1 Round Every 2:30 -2:00 on, 30 sec break Each round begins with: 2/8 Chest to Bar Pull-Ups...

Overhead Squat 3 Rep Heavy -2 second pause in the bottom, every rep. -Pause counted by a partner once squat is bottomed-out 0-3x40%...

TUESDAY 17th Strength: EMOM 15 - 5 Rounds 5 Strict Press ~70% 6 Split Squats L 6 Split Squats R Conditioning: 14minutes of 8 DB Thrusters...

Lift: Deadlift 5x3 @~70-80% AMRAP 20 3-6-9-12-15-18...etc Push-Up KBS AHAP Russian -> American Tuck Ups -> V-ups Pull Ups

FRIDAY 13th Clean Day! Bear Complex: -1 Power Clean -1 Front Squat -1 Jerk (any kind today) -1 Back Squat -1 Back Jerk (any kind today)...

THURSDAY 12th Squat Day! Back Squat 3x3 -3 working sets are at the SAME weight Approach based off 1RM Back Squat 0:00-5x30% 2:00-5x40%...

WEDNESDAY 11th Calisthenics Day! Murph Prep... We'll do several sessions between now and Memorial Day. 40 min -10 Rounds, 1 every 4 min...

TUESDAY 10th Snatch Day! Complex: -High Hang Squat Snatch -Low Hang Power Snatch -Snatch Balance -Squat Snatch All four reps are unbroken...

MONDAY MAY 9TH Open Gym: 20 min -work new progressions -HOLDS!!! Handstands and abs #needit Every 3-4 Gymnastics Day I program this...

SATURDAY MAY 7TH Saturday Partner Workout 30 min -0:00, 10:00, 20:00 Partner run that will take 4ish minutes Then AMRAP KB until 6:00...

FRIDAY MAY 6th Squat Day! Front Squat 2RM 0:00-6x30% (3 w/ 2 sec pause) 2:00-6x40% (3 w/ 2 sec pause) 4:00-5x50% (2 w/ 2 sec pause)...

THURSDAY MAY 5TH 1-2-3 COMPLEX We’ve done this many times, and will do it many more. If you’ve done this, play off of your past. If you...

WEDNESDAY MAY 4th ENDURANCE DAY 0:00-6:00 -run, then AMRAP Row for Cals 6:00-8:00 rest 8:00-14:00 -run, then AMRAP Assault Bike for Cals...

TUESDAY MAY 3rd Clean Day! Power Clean 2RM -Touch and Go 0:00-6x30% 2:00-6x40% 4:00-5x50% 6:00-5x60% 8:00-4x65-70% 10:00-4x70-80%...

weekly MONDAY MAY 2nd Squat Day! Back Squat 3x5 -3 working sets are at the SAME weight Approach based off 1RM Back Squat 0:00-5x30%...

MONDAY MAY 2nd Squat Day! Back Squat 3x5 -3 working sets are at the SAME weight Approach based off 1RM Back Squat 0:00-5x30% 2:00-5x40%...