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True Grip

Workout if the Day: A. 20 Minute Warmup/Skills & Drills B. 4x800m Holding :5-:8 Seconds btw Efforts Rest 3:00 C. Accumulate 300sec Farmer Hold (grip

Workout of the Day: A. Work Up to a Tough 1 Rep Close Grip Bench Press Then: x12/Arm Single Arm KB Bench (feet off ground)

Workout of the Day: 3:00 Row or Bike 3 x (30sec hard/30sec easy) Begin the intervals right after your 3:00 cruise. 2×10 Lil and Big

Workout of the Day: A. 27-21-15-9 Row for Calories Power Clean 135/95 B. 3×10 Split Squat w/:10 Hold on Last Rep in Bottom Position Competition:

Workout of the Day: A. Deadlift Ladder 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1 (add weight each round, start light) B.

Workout of the Day: A. Partner Medball Core Work B. 100 L-Pull-Up Or 100 Plank Pulls + 100 Hollow Rock

Workout of the Day: A. For Time 1000m Row 50 Thrusters @45 Bar 30 Pull Ups Competition: 1 Lunge +1 SLDL + 1 Pistol (10

Workout of the Day: A. 4×4 Shoulder Press @85% 1RM B. 12-10-8-6-4-2 “\”DB Complex\”” Renegade Rows (or Bent Over Rows) Hang Cleans Front Squat Strict

Workout of the Day: A. Wendler Deadlift Week 5 of 8 * Add 10 lbs to previous 1RM and do 5 @ 65%, 5 @

Workout of the Day: A. Every 2 Minutes Back Squat 6 Reps (5 sets) ** Heavier than last week. B. For time: Buy in: 600m

Workout of the Day: A. 4 Rounds Moving with Purpose (NFT) Muscle Up x1-3 Reps (or strict pull ups or dips) CGBP x10 Reps B.

Workout of the Day: A. Week 8 of 8 Wendler Shoulder Press Cycle De-Load 1×5@40 1×5@50 1×5@60 B. EMOM 10min Odd: x1-3 Strict Pull Ups