Friday . Strength, 7x5 back squats (max 120kg). Skills, 200 double unders. Got one thought in my mind entering the gym: squats. Decided to...

Thursday . Strength, split jerk 3-3-3-2-2-2-1-1-1 (max 95kg). Metcon, 10-8-6-4-2, clean & jerk (60kg) and lateral burpees. Time 4.47. ...

Wednesday . Strength, clean singles (max 110kg). Strength, front squat 5x4 (max 120kg). This time I focused purely on strength. Wednesday ...

Tuesday . Skills, bar muscle-ups. Strength, weighted ring dips with wall ball. Metcon, pair workout of running, kb snatches (24kg), and wall...

Monday . Strength, emom x 12min: 1 power clean + 3 split jerk (across 70kg). Metcon, 4rds of: 500m row, 25 push-ups, 12 k2e. Time 14.29. F...

Sunday . Skills, ring muscle-ups. Metcon, 5x3min amrap of: 3 ring dip, 6 burpee, 9 box. 1min rest between amraps. Result, 3rds + 6 burpees e...

Saturday . Metcon, 20 power clean (80kg, 300m row, 20 power clean (70kg), 300m row, 20 power clean (60kg), 300m row, 20 power clean (50kg), ...

Friday . Session 1: Skills, bar muscle-ups. Session 2: Wall ball shots, running, and handstand skills. We were going to hit the gym with P...

Thursday . Active recovery. Row 5k at easy pace. Skills, headstand. It was definitely a time to take a break from real training and step b...

Wednesday . Barbell, light complex of: 3 shoulder press + 3 push press (max 55kg). Workout, 4 rds of: 500m row, 15 pull-ups, 10 shoulder pre...

Tuesday . Strength, deadlift 5x5 (max 185kg). Pair wod, as a team complete: 60 hspu, 80 deadlift (100kg), 100 kb snatch (20kg). Right after ...

Monday . Strength, front squat triples (max 122.5kg). Metcon, emom x 7: 3 squat clean (70kg) + 6 hspu. Cashout, 50 t2b. Another week of ha...

Sunday . AM: 1mile sled drag, 60kg. Time 27min. PM: Benchmark workout Karen, 150 wb for time. Time 7.46. Great weekend! Yesterday we had ...

Saturday . Strength, power clean emom. 1-6min 2 reps, 7-12min 1 rep power clean (max 95kg). Metcon, 3min amrap of: 3 power clean, 6 push-ups...

Friday . Skills, bar muscle-ups (20 reps). Metcon, 3rds of: 20 pull-ups, 20 wb, 350m run. Time 11.45. Had an idea to go outdoors to work o...