Supplemental 6 x 2 Overhead Squat Power/Strength 9 x 2 Hang Cleans + 2 Front Squats 9 x 15 GHD Sit Ups Every 2:30 Minutes Workout of The Day 21-15-9 Thrusters Row for Calories then 1 Mile Run

Supplemental 5 x 8 Flat Dumbell 5 x 8 Flat Bench Press Strength Incline Dumbell Bench Press 7 x 8 Side Bends 7 x 24 Every 3 Minutes Workout of The Day 5 Rounds 5 Wall Walks 10 Shoulder to ... Read More

Supplemental 7 x 2 Position Hang Snatch Power Hang Clean and Jerk 8 x 1 Workout of The Day 20 Rounds 1 Power Clean 3 Handstand Push Ups 5 Wall Balls 35/20 30/16 20/12 Supplemental Endurance 3 x 1500 Meter ... Read More

Friday Supplemental 5 x 5 Flat Bench Strength Incline Dumbell 6 x 8 T Bar Row 6 x 8 Every 3 Minutes Seated Shoulder Press 6 x 8 Single Arm Row 6 x 8 Every 3 Minutes Workout of The ... Read More

Supplemental 6 x 1 Front Squat Strength Back Squat 6 x 6 Skin The Cat or Pull Over 6 x 1 Every 3 Minutes Workout of The Day 10-9-8-7-6-5-4-3-2-1 Front Squat 185/115 155/105 135/95 Bar Facing Burpees then 1200 Meter ... Read More

Supplemental 6 x 2 Overhead Squat Strength Push Press + Push Jerk 8 x 2 + 1 Rope Climb 8 x 1 Every 3 Minutes Workout of The Day 3 Rounds 12 Pull Ups 21 GHD Sit Ups 12 Handstand ... Read More

6 Rounds Minute 1: :20 L Sit Minute 2: 15 Toes to Rings Minute 3: 10 Dips Minute 4: 10 Pendlay Row Then 6 Rounds Minute 1: 10 French Press Minute 2: 8 V Grip Pull Ups Workout of The ... Read More

Power Push Jerk 8 x 2 Every 1:30 Minutes Workout of The Day 5 Rounds 10 Strict Pull Ups 20 GHD Sit Ups 30 Kettlebell Swings 2.0/1.5 40 Double Unders Rest Minute 1 Mile Run