Strength: 12 minutes to build to a set of: 6 Push Jerks Increase weight each round. Complete 10 slow Plank Knee-to-Elbows between sets. Workout: AMRAP 15 2 Single-Arm DB STOH per arm (not alternating) (35/50#) 2 Pull-Ups 200/250m Row 4 Single-Arm DB STOH per arm (not alternating) (35/50#) 4 Pull-Ups 200/250m Row 6 Single-Arm DB...Read More

Strength: Squat Clean Every 2:00 for 6 rounds complete: 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean Increase weight each round if technique allows. Workout: “Grettel” 10 rounds for time: 3 Clean-and-Jerks (95/135#) 3 Bar Over BurpeesRead More

Skill Work: Skill Development Thursday (Week 3 of 4) Workout: Complete 2:00, 1:30, and 1:00 rounds of each movement, in any order, for TOTAL Calories + Reps of: 1- DB Renegade Row Complex (L Row + R Row + Push-Up = 1) (20/35#)2- Echo Bike for Calories3- Med Ball Sit-Up (14/20#)Read More

Strength: 12 minutes to complete 5 rounds of: 3 Push Press + 2 Push Jerk + 1 Split Jerk (w pause in split) Aim to increase weight each round. Workout: AMRAP 16 500m Run 10 Pull-Ups 5 Power Snatches (95/135#)Read More

Strength: E2MOM – 6 sets of Back Squat Rounds 1-2: 4 reps / Rounds 3-4: 3 reps / Rounds 5-6: 2 reps Increase weight each round. 3 Inchworm Walkouts between sets. Workout: For time “Partner Workout” Alternating full rounds to complete 5 rounds EACH of: 12 Unbroken Wall Balls (14/20#) 24 Alternating Mountain Climbers (12/12)...Read More

Strength: AMRAP 12 8 Barbell Bicep Curls 8 Barbell Bent-Over Rows 150m FAST Run Workout: 4 rounds for time: 15 Deadlift (75/115#) 15 Shoulder-to-Overhead (75/115#) 200/250m RowRead More

Strength: E2MOM – 6 sets of Back Squat Rounds 1-2: 5 reps / Rounds 3-4: 4 reps / Rounds 5-6: 3 reps Increase weight each round. 10 DB/Plate Front Raises between sets. Workout: For time and Max Load: 10 Touch-and-Go Power Clean and Jerks 5 Burpees + HIGH Jump Rest 2 minutes 10 Heavier Power...Read More

Skill Work: Skill Development Thursday (Week 2 of 4) Workout: AMRAP 20 (for quality) 8 Sand Bag / Slam Ball Over Shoulder 100ft Unbroken Heavy DB/KB Farmer Carries 10 Plate Sit-Up (15/25#) 100 Speed Steps w Jump Rope (Running in place singles)Read More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 1 Power Snatch + 3 Hang Power Snatches 8 Controlled Ring Push-Ups 1:00 MAX Calorie Row Increase weight each round if technique allows. Track heaviest weight for Barbell AND TOTAL Calories over all 5 rounds.Read More

Strength: Squat Clean Every 90 seconds for 7 rounds complete: 1 SLOW Clean Pull (with pause in extension) + 1 Squat Clean (w 2 count pause in catch) + 1 Squat Clean Increase weight each round if technique allows. Workout: Complete the following 4x (:45 work / :30 rest) 1- Indoor Shuttle Runs (down =...Read More