Author: Derek Hurdle

Strength Back Squat Workout “THIGH SOCIETY”FOR TIME50 Double Unders30 Chest to Bar Pull-Ups50 Double Unders20 Front Squats 50 Double Unders10 Power Cleans50 Double Unders50/40 Cal Bike

Workout EMOM x 18 MINUTES MIN 1 – 10 Ground to Overhead MIN 2 – Max Burpee Box Jump Overs MIN 3 – Rest

Workout ON AN 8:00 RUNNING CLOCK… Max Meter Row -Rest 2:00- AMRAP x 8 MINUTES 10 Russian KB Swings 10 KB Goblet Alt. Lunges 20 Sit-Ups -Rest 2:00- ON AN 8:00 RUNNING CLOCK… Max Meter Row (Score is Total Meters Rowed)

Strength Back Squat Workout “REDWOOD”30 Back Squats 150 Double Unders30 Back Squats

Skill Pull-Ups Workout 5 SETS* ON A 2:00 RUNNING CLOCK… 200m Run Max Reps Pull-Ups w/ Time Remaining… *Weighted Vest Optional.

Strength Shoulder Press Workout 3 ROUNDS FOR TIME 500/400m Row 20 Hand Release Push-Ups 10 Shoulder to Overhead 250/200m Row 10 Handstand Push-Ups 5 Shoulder to Overhead

Strength Deadlift Workout AMRAP x 15 MINUTES 15 Up-Downs to Target 10 Toes to Bar 10 Deadlifts 5 Hang Squat Cleans

Now that the Open is in the rearview mirror, it’s time to rebuild. TODAY is the first day of our Tempo / Strict Strength Cycle! The next 3 months are going to be centered around building a STRONG base with our classic strength movements and strict gymnastics movements. As far as lifting goes, we are […]

Workout 10 ROUNDS FOR TIME 20/15 Cal Bike 12 Box Jumps

Workout “TRIPLE THREAT”3 SETS EACH FOR TIME400m Run20 Toes to Bar30 KB Swings 40 KB Goblet Alt. Lunges50 Wall Balls