Strength Bench Press 6 x 5 L Hang 6 x 10-30 Seconds Every 2:30 Minutes Incline Bench Press 5 x 8 Side Bends 5 x 15 Every 2:30 Minutes Weighted Dips 4 x 8 GHD Sit Ups 4 x 20-25 ... Read More

Tuesday Back Squat 5 x 3 Rope Climbs 5 x 2 Every 2 Minutes Back Squat 5 x 3 Strict Handstand Push Ups 5 x 3-5 Every 2:30 Minutes Workout of The Day 4 Rounds 3 Clean and Jerks 165/105 ... Read More

Power Hang Snatch + Overhead Squat 7 x 2 + 2 GHD Sit Ups 7 x 20-25 Every 2-2:30 Minutes Workout of The Day Every 3 minutes for as long as possible complete: From 0:00-3:00, 2 rounds of: 10 overhead ... Read More

Tuesday Strength Front Squats 6 x 5 Strict Toes to Bar 6 x 10 Every 2:30 Minutes Workout of The Day “Mr Joshua” 5 Rounds for Time (please consider a 3 round intermediate version) 400 Meter Run 30 GHD Sit ... Read More

2017 Week 2 Josh Mr. Joshua Mr Joshua Monday Power Power Snatch + Overhead Squat 7 x 2 + 3 Every 2:30 Minutes Workout of The Day “Josh” 21 Overhead Squats 95/65 42 Pull Ups or Australian Pull Ups 15 ... Read More

Tuesday Test Max Reps Bodyweight Chin Ups Full Range of Motion with Chin over the bar and elbows fully extended at the bottom postion with . 8-6-4-2 Warm Up Every Minute on The Minute then 2-3 Minute Rest Until Max ... Read More

Monday Warm Up Power Clean and Front Squat during test Test Max Reps Bodyweight Dips Full Range of Motion with Shoulders well below the Elbows and Elbows locked out at the top. 8-6-4-2 Warm Up Every Minute on The Minute ... Read More

Strength Single Arm Row 6 x 8 V Ups 6 x 15-20 Every 2:30 Minutes Weighted V Grip Pull Ups 4 x 8 Hollow Rocks 4 x 15-20 Every 3 Minutes Workout of The Day 3 Rounds 25 Traditional Sit ... Read More

Strength Flat Bench Press 6 x 6 Russian Twist 6 x 24 Every 2:30 Minutes Weighted Dips 4 x 8 Traditional Sit Ups 4 x 25 Every 3 Minutes Workout of The Day 4 Rounds 8 Handstand Push Ups 12 ... Read More

Back Squat 6 x 3 Strict Toes to Bar 6 x 10 Every 2:30 Minutes Front Squat 3 x 8 Side Bends 3 x 12 Every 3 Minutes Workout of The Day 21-15-9 Box Jumps Thrusters Bar Facing Burpees 400 ... Read More