Friday Supplemental 5 x 5 Overhead Squat @ 75 % Strength Bench Press 6 x 8 GHD Sit Ups 6 x 20 (15) Every 3:30 Minutes Weighted Dips 3 x 10 Strict Toes to Bar 3 x 10 Every 3:30 ... Read More

Thursday Supplemental Strength 5 x 1 1/4 Front Squats 5 x 1 Front Squats with a 3 Second Pause @ 80 % Strength Back Squats 4 x 10 Toes to Rings 4 x 15 Every 3 Minutes Back Squat 4 ... Read More

Wednesday Supplemental 6 x 1 Clean @ 80% 5 x 3 Front Squats Power Split Jerk 15 x 1 Every Minute on The Minute Workout of The Day "Freddy's Revenge" 5 Rounds 5 Shoulder to Overhead Rx+ 205/125 Rx 185/115 ... Read More

Supplemental Max Distance Handstand Walk 5 x 1 Muscle Snatch 5 x 1 Hang Pull + 1 Hang Snatch 3 x 5 Ring Muscle Ups Rest as Needed Power Snatch Balance (or Overhead Squat) 9 x 1 (5) Every 1:30 ... Read More

Supplemental 6 x 1 Snatch Pull 4 x 1 1/4 Front Squats 4 x 1 Front Squats with a 2 Second Pause @ 75-85% of 1RM Power/Strength 8 x 1 Power Clean + 3 Front Squats Every 2:30 Minutes Workout ... Read More

Supplemental 2 x 7 Ring Muscle Ups 7 x 1 Split Jerk 5 x 8 Incline Bench Strength 6 Rounds Every Minute on The Minute Minute 1: 8 Push Press Minute 2: 10 Weighted Pull Ups Minute 3: 18 Hollow ... Read More

Wednesday Supplemental 10 x 1 L/R Dumbell Snatch 5 x 1 Pull Overs 3 x 15 Toes to Rings Strength Back Squat 6 x 8 Handstand Walk 6 x 18’ Every 3:30 5 Rounds for Time 10 Toes to Bar ... Read More

Tuesday Supplemental 3 x 30’ Handstand Walk 6 x 1 Push Jerk 6 x 2 Bar Muscle Ups 2 x 10 Deficit Handstand Push Ups Rest as Needed Power 9 x 1 Hang Clean + Clean + Split Jerk Every ... Read More

Supplemental 7 x 1 Hang Power Snatch + 2 Overhead Squats Power/Strength 8 x 1 Power Clean + 2 Front Squats Every 2 Minutes Workout of The Day #1 12.5 Open Workout 7 Minute AMRAP 3 Thrusters 100/65 3 Chest ... Read More