Strength: E2MOM x 5 + 1 Back Squat 3 reps @31X1 tempo Final set – Max Reps in :20 at ~50% of final set Workout: AMRAP 12 Increasing Ladder by 1’s of: Box Jumps (20/24″) Alternating DB Snatch per arm (35/50#)Read More

Skill Work: AMRAP 10 Increasing Ladder by 1’s of: Light Wall Ball (10/14#) + Burpee Workout: AMRAP 10 10 DUs / :10 DU Practice 5 Ball Slams 10 Knuckles-to-Toes 20 DUs / :20 DU Practice 10 Ball Slams (20/30#) 10 Knuckles-to-Toes 30 DUs / :30 DU Practice 15 Ball Slams 10 Knuckles-to-Toes 40 DUs /...Read More

Workout: E2MOM x 12 (1:30 work, :30 rotate) 1- Row for Calories 2- SLOW AMRAP 8 Birddogs + 8 Shoulder Taps + 8 Alternating Dead Bugs (4/4 for each) 3- Bike for Calories 4- Mixed-Grip/Odd Object Carries Track TOTAL combined CaloriesRead More

Strength: Alternating EMOM 10 1- 12-15 Heavy American KB Swings 2- 12-15 Double DB/Plate Bent-Over Reverse Flies Workout: AMRAP 7 16 Box Jump-Overs (20/24″) 8 Pull-Ups 4 Slow “Inchworms +” Rest 3:00 AMRAP 7 24 Toe Taps to Med Ball (12/12) 12 Med Ball Cleans (14/20#) 6 Toes-to-BarRead More

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Workout: AMRAP 32 Row 400/500m 12 Single-Arm DB Shoulder-to-Overhead per arm (20/35#) 12 Ab-Mat Sit-Ups Row 200/250m 8 Hang DB Power Snatch per arm (20/35#) 8 BurpeesRead More

Strength: EMOM 6 1 Squat Snatch Increase weight each round to find a strong and heavy single. Workout: Partner Workout: “I go, you go!” Bike 12/15 Calories (each, not alternating) Squat Snatches (10 each, do not have to be alternating) 5 Synchronized Burpees Bike 12/15 Calories (each, not alternating) Squat Snatches (8 each, do not...Read More

Workout: EMOM 30 1- 8 Barbell Reverse Curls 2- :30-:45 Controlled Alternating Single-Leg RDLs/Airplanes 3- 12 Barbell Curls 4- :30-:45 Plank (athlete choice) 5- 4 x 50m Shuttle SPRINTSRead More

Two-Minute Tester: Max Reps of Wall Ball (14/20#) Workout: AMRAP 18 5 DB Snatch + OH Reverse Lunge (R) (35/50#) 5 DB Snatch + OH Reverse Lunge (L) (35/50#) 10 DB Goblet Squat 10 Sit-Ups DUs (start at 10 and add 10 reps per round until time runs out) Rest :30 between rounds To score,...Read More

Strength: 12 minutes to complete 4-5 rounds of:2 Weighted or Strict Pull-Ups OR SLOW Ring Rows10 Controlled Hollow Rocks OR :20 Hollow / Boat Hold Aim to increase weight each round. Workout: #1 – AMRAP 5 3 Tall Box Jumps (24/30″) / 6 Hand-Release Push-Ups / 9 Pull-Ups/Ring Rows / Rest 2:00 #2 – AMRAP...Read More