Author: Rachael Graves

Workout FOR TIME:800m Run60 Alt. DB Farmer Box Step-Ups 600m Run40 Alt. DB Goblet Box Step-Overs 400m Run20 Box Jumps 200m Run

Workout EMOM x 20 MINUTESMIN 1 – :40 KB Sumo Deadlift High Pull MIN 2 – :40 Toes to BarMIN 3 – :40 Russian KB Swings*MIN 4 – :40 Cal Bike

Workout 4 SETS*AMRAP x 6 MINUTES10-20-30 and so on…Double Unders5-10-15 and so on…Hand Release Push-Ups1-2-3 and so on…Front Squats

Strength 1 Power Clean+1 Hang Power Clean+1 Split Jerk Workout 10 Rounds For Time: 3 Clean and Jerks 3 Burpees Over the Bar

Workout AMRAP x 22 MINUTES1000/800m Row50 Alt. Crossbody Mountain Climbers25 Ring Rows

Workout 4 SETSON A 4:00 RUNNING CLOCK400m Run20 Alt. DB Farmers Lunges Max Handstand Push-Ups in Time Remaining…

Workout 10 ROUNDS FOR TIME:3 Deadlifts6 Bar Facing Up-Downs12 Box Jump Overs

Protein … Duh! This might seem obvious, but when it comes to nutrition advice for building and maintaining muscle, protein is key. We’ve all heard this before, but protein is the building block for lean muscle mass. Simply put, if you’re not getting enough protein in your diet, you aren’t going to #GetBig. The problem is […]

Workout 3 SETS FOR TIME:50 Wall Balls 40 Sit-Ups300/250m Row20 Pull-ups10 Overhead Squat

Workout AMRAP x 2 MINUTES*Max DB Goblet Step-Ups -Rest 1:30- AMRAP x 4 MINUTES8 DB Goblet Step-Ups10/8 Cal Bike -Rest 1:30- AMRAP x 6 MINUTES8 DB Goblet Step-Ups10/8 Cal Bike8 Hand Release Push-Up -Rest 1:30- AMRAP x 8 MINUTES8 DB Goblet Step-Ups10/8 Cal Bike8 Hand Release Push-Up5/5 Single Arm DB Push Press