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FT: Rows, 200 m, Rows, 5 and more

For time: Row, 800 m Rest 3 mins Run, 200 m Row, 600 m Rest 3 mins Run, 400 m Row, 400 m Rest 3 mins Run, 600 m Row, 200 m Rest 3 mins Run, 800 m

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Turkish Get Up 3-3-3-3

Turkish Get Up 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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5 RFT: Wall Balls, Chest-to-bar Pull-ups and Power Cleans

5 rounds for time of: 21 Wall Balls, 20/14 lbs 15 Chest-to-bar Pull-ups 3 Power Cleans, 225/163 lbs

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Hang Power Clean 3-3-3-3

Hang Power Clean 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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Back Squat : 6x2 at 80% 1RM

Back Squat 6x2 at 80% 1RM Rest as needed between sets.

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Weighted Bar Dip : 6-6-6-6-6

Weighted Bar Dip 6-6-6-6-6 Use the heaviest weight you can for each set. Rest as needed between sets.

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Pull-up (negative)s : 5x4

Pull-up (negative)s 5x4 Rest as needed between sets.

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Banded Ab Crunches : 3x20

Banded Ab Crunches 3x20 Rest as needed between efforts.

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3 Position Clean 1-1-1-1-1

3 Position Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Deficit Clean Pull 2-2-2-2

Deficit Clean Pull 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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GHD Hip Extensions : 3x15

GHD Hip Extensions 3x15 Rest as needed between sets.

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