Strength: Every 90 seconds for 6 rounds, complete: 3 Touch-and-Go Power Clean and Jerk Increase weight each round. Workout: For time: 800/1000m Row 15 Shoulder-to-Overhead (95/135#) 625/750m Row 12 Shoulder-to-Overhead (95/135#) 400/500m Row 9 Shoulder-to-Overhead (95/135#) 200/250m Row 6 Shoulder-to-Overhead (95/135#)Read More

Strength: Every :90 alternate between the two movements below for FIVE ROUNDS of each: 1- 5 reps of Front Squat 2- 12 DB Renegade Rows Increase weight each round. Workout: 5 rounds for time: 150m Run 15 Heavy Russian KB Swings (55/70#) 15 Sit-Ups Handstand Push-Ups (10/8/6/4/2, by round)Read More

Workout: AMRAP 8 #1 Bike for Calories Every time you get off of the bike, perform 10 Banded Pull-Aparts (Start at 5 Calories, add 5 calories per round) Rest 2:00 AMRAP 8 #2 Row for Calories Every time you get off of the Rower, perform 10 Plank Up-Downs (down + up = 1) (Start at...Read More

Strength: 12 minutes to complete 4-5 rounds of: 5-7 Ring Dips 10 Bent-Over Rows w empty barbell (to start) Aim to increase weight each round. Workout: AMRAP 18 12 Hang Power Snatch (75/115#) 9 Toes-to-Bar 6 Lateral Burpees over the Barbell 400m RunRead More

Two-Minute Tester: Max Reps of Ball Slam (20/30#) Workout: FLEX Day Complete 5 rounds, NOT for time, of: 5 Seated Barbell Press 10 Double-DB/KB Walking Lunge per leg 15 DB/Plate Front Raise 18/25 Calorie Row SPRINT Track heaviest successful COMBINED weight of Seated Press and Walking Lunge. Aim to increase weight each round.Read More

Strength: Every 90 seconds for 6 rounds, complete: Power Clean + Low Hang Power Clean (w 1 count pause below the knee) Increase weight each round. Workout: 4 rounds for time: 7 Front Squats (65/95#) 7 Hand-Release Push-Ups 7 Chest-to-Bar Pull-Ups OR 10 Pull-Ups/Ring Rows 30/50 Double-UndersRead More

Strength: 12 minutes to build to a set of: 5 Touch-and-Go Deadlift Increase weight each round. Complete 10 Slow Deadbugs between rounds (5/5) Workout: Partner Workout AMRAP 5 Max Calorie Bike (switch as often as you’d like) Track Total Calories Rest 2 AMRAP 5 Alternate full rounds of: 5 Toes-to-Bar + 7 Hand-Release Push-Ups Track...Read More

Workout: AMRAP 30 14 Unbroken Wall Ball Push Press (10/14#) 10 Slow Barbell Curl (2 count up, 2 count down) 100m Slow Bear Crawl 400/500m RowRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: – 8 Double-DB Bulgarian Split Squats per leg – 8 Half-Kneeling Single-Arm DB Press per arm – 12 Slam Ball Sit-Ups (throw into wall) – 12 Slow Birddogs – :40 of Double-Unders Track heaviest successful COMBINED weight of Split Squats and Press. (30L+30R for Squats...Read More

Strength: Every 90 seconds for 6 rounds, complete: Power Snatch + Low Hang Power Snatch (w 1 count pause below the knee) Increase weight each round. Workout: Tabata-Thon! Row (Calories)Push-UpsPower Cleans (95/135#) Track total Calories + Reps Rest 2:00 between movementsRead More