Author: Rachael Graves

Workout ON AN 20:00 RUNNING CLOCK…50 Up-Down Pull-Ups* Immediately Into… AMRAP in Remaining Time Of…6 Pull-Ups8 Sumo Deadlifts (225/155)|(155/105)10 Up-Downs to a Target*

Strength 1 High Hang Power Clean+1 Hang Power Clean Workout EMOM x 16 MINUTESMIN 1 & 2 – 400m RunMIN 3 & 4 – AMRAP of the following*…7 Hang Power Cleans 7 Handstand Push-Ups

Workout FOR TIME200m DB Farmer Carry 160 Alt. DB Farmer Lunges120 Alt. DB Slides80 Alt. No Push-Up Renegade Rows

Strength 1 Push Jerk+1 Split Jerk Workout FOR TIME4 ROUNDS5 Push Jerks 10 Toes to Bar50 Double Unders -Rest 2:00- 3 ROUNDS4 Push Jerks 8 Toes to Bar40 Double Unders -Rest 2:00- 2 ROUNDS3 Push Jerks 6 Toes to Bar30 Double Unders

Strength Front Squat Workout 7 SETSON A 2:30 RUNNING CLOCK…20/15 Cal Row8 Front Squats Max Burpees Over Bar in Time Remaining… -Rest :30 b/t Sets-

I Was Doing So Well Until…We’ve all been there. It is so easy to stay disciplined and stick to good nutrition habits during the day and on weekdays. But once we get to the late PM hours or the weekends, all hell breaks loose. Cookies, chocolate, pretzels; one bite is never enough, and we often end […]

Strength 1 High Hang Power Snatch+1 Hang Power Snatch Workout AMRAP x 16 MINUTES10 Hang Power Snatch 20 Box Jump Overs 20 Russian KB Swings 10 Chest to Bar Pull-Ups

Workout AMRAP x 12 MINUTES10 DB Up-Downs (35/20)|(20/15)10 DB Deficit Push-Ups20 Alt. DB Farmers Lunges100m Run -Rest 2:00- AMRAP x 6 MINUTES5 DB Up-Downs5 DB Deficit Push-Ups10 Alt. DB Farmers Lunges50m Run

Workout 4 SETS80 Double Unders60/48 Cal Row40 Wall Balls

Strength 1 Hang Muscle Clean+1 Hang Power Clean Workout AMRAP x 15 MINUTES1-2-3-and so on…Hang Power Cleans 2-3-4-and so on…Strict Pull-Up3-4-5-and so on…Toes to Bar