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6.5 Wed 5:35-6:40p EMOM 10 min 1) Jump Rope 1 min 2) 10 Toe Touch -Burpee Push Up to Bar Jump (32") 3 x 10 A2G Squat (230) 3 x 5 Mace Swings (25#) Alternating H2H 5 ea / 6 ea / 7 ea / 5 ea Bag Sit Up & Press (75) 6 / 8 / 8 Bag Snap Suplex (115) 5 Bag Grappling Flow & Push Offs (115)...

6.4 5:50-6:40p Band + Bo Staff stretches (purple) 3 x 10 Box Side to Side Jumps (20") 16 / 20 / 20 Run 1 min (goal is at least 0.20 mile) x 3 Para Bars Pushup to Shoot Thru 3 x 10 Mace Swings (25#) 3 x 15 Bag C&P (125) 3 x 3 Dual KB Snatch (18kg) 3 x 10 Plank 3 x 1 min Tri Push...

6.3 6:10-7:20p Bag on 48" Box (235) x 3 Keg Press (100) 6 Dual KB Snatch (18kg) 8 Mace Swings (25#) 10 / 10 Bag Over Shoulder (165 / 175 / 185) x 3 Box Leap Frog (44") 5 (48") 5 (54") 5 / 5 (60") 10 Ring Muscle Ups 4 / 3 Banded Thoaric Stretch with Bo Staff (purple) 20 / 20 / 20...

6.2 Sun 6:40-7:15p After the Dance Recital <sniper> 1 min run > 7 Dual KB C&P (18kg) > 15 Mace Swings (25#) x 2 round Single KB C&P (28kg) 3 x 5 ea Plank Alternating Reach Ups 3 x 10 ea way Lay Down / Get Up & Jump 3 x 10 Bag on SHoulder (185) 3 x Left & Right Back Bridges 10 Dual...

6.1 Sat 4:30-6:20p Poirier PPV tribute workout - Posted this one too. It went nuts got 128,000 views Plank - 1 arm band pulls (Green) 3 x 5 ea side Training Bag Clean - Lay down/ Get Up & Press (80) 6 / 5 / 5 Band Laying Lat Pulls (Green) 10 / 5 / 10 Training bag snap suplex (115) 5 /...

5:31 Fri Forced Rest worked til 8pm after storm

5.30 5:50-6:35p Run 1 min > 15 Push Up to 3 Pull Up x 4 rounds KB H2H Snatch (22kg) 3 x 10 ea Box Jump (40") 10 (44") 10 (48") 5 / 4 Bag on Shoulder (165 / 175 / 185) x 3 Push Up into Lay Down / Get up 10 / 10 / 10 9ft Bar Grab into 3 Pull Up x 3 round Bag Sit up & Press (75) 5...

5.29 5:30-6:30p Warm up mile 6m 17 sec Alternating Push ups - close to neutral hands 20 / 20 Band Pulls (Black) 12 / 12 / 12 Inverted Ring Rows 15 / 15 / 15 / 20 / 15 Ring Dips 10 / 10 / 8 9ft bar Jump and grab - do Pull Ups to inverted 3 / 3 / 3 / 3 / 3 / 3 V-Grip Pull Up 5 / 5 / 5...

Thanks brother. Freak timing on the event. His mom went to chase a pool raft that blew in the yard, I was not looking at pool camera at that exact moment while working out. He saw the opportunity to be a big kid and try to swim. Just heard the scream and bolted for pool. Had to take a break...

You speak the best language. Good job showing up {<redford}

do it with a sandbag. work your grip strength as well. if you fail, it's like being punched by a child instead of losing teeth to a plate

5.27 3-4:40 p Skipped the Murphy. Opted out, its not that fun of a workout for the stupid amount of reps involved. 10 sec Full Sprint x 5 DB Snatch & Squat (50) 7 ea (85) 3 ea Burpee to Bag Pick up (150) 4 / 4 / 4 / 4 Hanging Leg Raises 20 Clean & Press (135 sand plates for dead...

5.26 2:20-3p Burpee to High Bag Extension (75#) 3 x 10 H2H Snatch (22kg) 3 x 10 ea Bag Shoulder Carry (165) 50ft x 6 Box Jump (40") 5 / 5/ 5 / 5 / 5 (44") 5 Bag Bear Hug Carry (185) 50ft x 6 Karaoke run with (4) 32" Hurdle jumps 100ft x 7 Hollow Rock 20 Weighted Situps (75# bag) 20...

5.25 Sat 11-12p Murph Practice ... kinda Run at the local park (with vest) Buuuuuttt, had the kiddo with me. So there were plenty breaks. + push ups, pull ups, press ups on park equipment. Glorified hour long ruck session. Part 2 4:10-5:15p Dual KB Snatch (22kg) 7 / 7 / 7 Toes to...

5.24 Fri 5:45-6:30p 10 Sec Full Bore Sprint > 3 Pull Up > 3 Dual KB Clean (28kg) > 5 Push Up x 7 rounds Inverted Ring Rows 10 / 15 / 20 Dual KB C&P (22kg) 3 x 5 Handstand x a fuckload of variations Para Bars Free Swings x 1 min Training Bag - Clean to Roll Back to Get Up (80) x 5...

5.23 5:20-6:30p High Knees 4 x 30 sec Feet on Yoke - Arms in Rings (Suspended Ring Flies) 5 / 5 / 7 High Knee + Ski Slides 3 x 30sec RDL (225) 5 / 5 / 5 GHD Raises 5 / 5 / 7 Single Leg Dual KB DL (28kg) 3 x 10 ea side Hamstring Stretch Into Primal Squat to Box Jump (40") 5 (44") 5 (48")...

5.22 Wed 5:45-6:45p Warm Up Mace Swings behind back (25#) 30 20 sec run / 10 sec walk for 2 min x 3 KB Swing (36kg) 3 x 25 Knee to Elbow 30 / 30 / 50 KB Snatch (22kg) 10 ea / 10ea / 12 ea DB Ground to Press (40#) 3 x 10 Box Jump (40") 3 x 10 Assisted Iron Cross on Rings 3 x 5...

5.21 5:50-6:30p 5 min run . Distance 0.78 mile Dual KB Snatch (18kg) 3 x 10 DL (225) 3 x 10 Pec Deck (230) 3 x 10 KB Offset Front Squat (36kg) 3 x 5 ea side Decline Push up on Para Bars (30") 3 x 12 DL (315) 5 / 5 Box Side to Side hop (24") 2 x 10 Dual KB Cleans (28kg) XX skipped...

I don't bench. lol

5.20 5:10-6:10p 1 min Run > 10 Push Up > 15 Squat x 4 round : no rest 8 min EMOM: Shoulder bag (185) > Jump over box (38") > Shoulder bag (175) > Jump over (38") > Shoulder bag (165) > jump (38") Broad Box Jump (40" from 5-6ft) 10 / 8 / 7 / 8 Chin Up 5 / 5 / 5 / 5 15 min EMOM...