Strength: 12 minutes to build to a set of:5 Push Press Increase weight each round. Increase weight each round. Workout: 3 rounds for time of:400m run21 American Kettlebell Swings (35/53#)12 Pull-UpsRead More

Workout: AMRAP 30 8 Front Squats 8 Alternating Step-Ups 6 Shoulder-to-Overhead 6 Box Jumps 4 Squat Cleans 4 Burpee Box Jumps Complete a full round at one weight. If successful, add weight for the next round.Read More

Skill Work: Handstand/Handstand Push-Up/Handstand Walk Skill Work Workout: AMRAP 20 (for quality) 3 Wall Climbs 200ft Farmer Carry 12 Plate Front Raise 9/12 Cal BikeRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: – 8 Double-DB Bench Press – 7 PVC Jump-Overs – 6 KB Gorilla Rows per arm – Accumulate :45 Dead Hang Track heaviest successful COMBINED weight of DBs for Bench Press. Aim to increase weight each round. Two-Minute Tester: Max Calorie RowRead More

Strength: Every :90 alternate between the two movements below for FIVE ROUNDS of each: (10 x :90 = 15:00 total time) 1- 5 reps of Back Squat 2- 150m Run (should be FAST!) Increase weight each round. Workout: 4 rounds for time: 6 Squat Snatch (75/115#) 8 Lateral Burpees over the Barbell 10 Knuckles-to-ToesRead More

Strength: 12 minutes to complete 4-5 rounds of: 3 Weighted or Strict Pull-Ups OR SLOW Ring Rows 10 Banded Pull-Aparts (pause at each end) Aim to increase weight each round. Workout: AMRAP 12 200/250m Row 8 Single-Arm DB Push Press per arm (20/35#) 8 Alternating Renegade Rows (4/4) (20/35#)Read More

Strength: 12 minutes to complete of 4-5 rounds of:16 HEAVY Unbroken Russian KB Swings6-10 Toes-to-Bar Workout: AMRAP 14 8 Heavy Ball Slams (30/50#) 12 Ab-Mat Sit-Ups 30/50 Double-UndersRead More

Workout: Cardio Party!2:00 on, 1:00 transition1- Bike for Calories2- 10 SLOW Plank Shoulder Taps + 10 Alternating Super People3- Row for Calories4- Heavy Static Hold (no more than one break per round) (double-DB/KB, Sandbag Bear Hug, Double-Front Rack KB, etc) Complete a total of 12 x 3:00 rounds, or 3 times through each movement. Track...Read More

Strength: 12 minutes to complete of 4 rounds of: 4 Back Squats Rep 1- 3 count lower, 3 count pause Rep 2- 2 count lower, 2 count pause Rep 3- 1 count lower, 1 count pause Rep 4- At speed, no pause Workout: 4 rounds for time: 8 Power Cleans (75/115#) 4 Bar-Facing Burpees 8...Read More

Workout: Alternating rounds of 3:00 work + 1:00 rest (complete 4 of each) 1- 400m Run (rest remaining time) 2- AMRAP 3 (10 Box Jumps + 10 Pull-Ups/Ring Rows OR 8 Chest-to-Bar OR 5 Muscle-Ups) Pick up where you left off in AMRAP each round, log TOTAL Rounds + Reps completed across all 4 rounds....Read More