Strength: E2MOM x 5 + 1 Front Squat 3 reps @31X1 tempo Final set – Max Reps in :20 at ~50% of final set Workout: 4 rounds for time: 12 Wall Balls (14/20#) 10 Hang Power Cleans (95/135#) 8 Lateral Hops over Barbell per sideRead More

Skill Work: EMOM 10 1- 8 SLOW Rings Rows (~:40, steady tempo) 2- 8 Burpees (:40 max) – increase effort each round Workout: AMRAP 2 x 12 (6 each) 1- Row 1:30 / :30 rotate 2- AMRAP 1:30 / :30 rotate 4 Pull-Ups OR 2 Muscle-Ups + 6 Push-Ups + 8 Unweighted In-Place Reverse Lunges...Read More

Strength: 12 minutes to complete 5 rounds of:Shoulder Press – 5 reps Increase weight each set as technique allows.Between sets complete 12 Alternating V-Ups (6/6) Workout: AMRAP 16 10 Double DB Deadlift (35/50#) 10 Med Ball Sit-Up + Reach (14/20#) 10 Box Jump-Overs (20/24″) :30 rest between roundsRead More

Strength: 12 minutes to complete 5 sets of: Split Jerk – 2 reps Pause at both ends, no rebounding Workout: EMOM 15 (:40 work, :20 rest) 1- Box Jumps (20/24″) Sandbag/Slam Balls Over Shoulder Wall Climbs Track total repsRead More

Skill Work: EMOM 10 1- 10 LIGHT Wall Balls (10/14) 2- 20 Unweighted Walking Lunges Workout: Cardio Party! 10:00 Bike/Row Rest 4:00 10:00 Row/BikeRead More

Strength: 12 minutes to complete 5 sets of: Tempo Ring Dips – 4 reps (@31X1) Strict Toes-to-Bar – 6 reps Workout: AMRAP 3 x 3 3 rounds of: (4 Hang Power Cleans (135/185#) + 6 Bar-Facing Burpees) Max reps of Double-Unders in remaining time Rest 2:00 between roundsRead More

Strength: 12 minutes to complete 5 sets of: 5 Back Squats No tempo Workout: For Time: 15 Thrusters (65/95#) + 15 Pull-Ups 12 Thrusters + 12 Pull-Ups 9 Thrusters + 9 Pull-Ups 6 Thrusters + 6 Pull-Ups Thruster reps should be unbroken.Read More

Workout: AMRAP 12 Row 150m 8 Push-Ups (full one-count pause at each lockout) 8 Slam Ball Sit-Ups (throw against the wall) Row = 1 rep Hail Mary applies Finisher: Take 5:00 to recover from workout and then: 4 rounds NOT for time of: 10 Burpee SPRINT 10 Banded Bicep Curls 10 Banded Tricep Extensions per...Read More

Strength: E2MOM x 5 + 1 Back Squat 5 reps @31X1 tempo Final set – Max Reps in :40 at ~50% of (first week’s) final set Workout: “The Ghost” 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double-Unders 1 minute rest Track total calories plus repsRead More

Workout: EMOM 24 1- 6 Touch-and-Go Clean and Jerks (75/115#) 2- :30 Forearm Plank 3- 6 Hang Power Snatches (75/115#) 4- 12 Controlled Banded Pull-ApartsRead More