Strength: E2MOM – 5 sets 4 reps of: Front Squat + Front Rack Reverse Lunge (L) + Front Rack Reverse Lunge (R) Increase weight each round. Workout: 4 rounds for time: 400/500m Row 10 Handstand Push-Ups 20 Russian KB Swings (35/53#) SUBTRACT 100m from the Row each roundRead More
Workout: EMOM 30 (6 rounds) 1- 14 Half-Kneeling DB Press per arm (7/7) 2- 6-10 Toes-to-Bar 3- 12 Slow Banded Pull-Aparts 4- 30/50 Double-Unders (volume based on ability, not F/M) 5- :30-:45 Plank (switch variation each round)Read More
Time Trial: 1 Mile Run Re-Test! Workout: In remaining time, complete FLEX Day type flow of: 10 Double-DB Bench Press (2 count pause at lockout overhead) 10 Plate/DB Bent-Over Reverse Flies 10 Controlled Tuck-UpsRead More
Skill Work: Skill Development Thursday (Week 4 of 4) Workout: 4-5 rounds: 10 Slow Plank Shoulder Taps 10 Ball Slams (20/30#) 10 Hollow Rocks 10 Cal Echo Bike Sprint Rest 1:00 between rounds Track total Calories completed across all rounds.Read More
Skill Work: 12 Minute Skill Session Turkish Get-Up Use the time to improve technique with DB/KB and/or attempt lifting new objects! Workout: 10 x 2:00 rounds (Each round is 1:30 work and :30 rest) Odd Rounds- Run 150m + Max Reps Power Snatch (95/135#) in remaining time Even Rounds- Run 150m + Max Reps Bar-Facing...Read More