Strength: TEST DAY! Build to a Front Squat 1RM E2MOM – 6 sets of Front Squat Rounds 1-2: 3 reps / Rounds 3-4: 2 reps / Rounds 5-6: 1 reps Increase weight each round. Workout: Row 1,000m Rest 2:00 Row 750m Rest 1:30 Row 500m Rest 1:00 Row 250m Track TOTAL time to complete entire...Read More

Skill Work: Skill Development Thursday (Week 4 of 4) Workout: 4 rounds for MAX CALORIES + REPS of: 1 minute Echo Bike 1 minute of Hand-Release Push-Ups w pause at lockout 1 minute Ball Slams (20/30#) Rest 2 minutesRead More

Strength: Squat Snatch Complex 12 minutes to complete 5 rounds of: 2-second Halting Squat Snatch (1 inch off ground) + Floating Squat Snatch + Squat Snatch Reset before final rep Workout: AMRAP 12 15 Overhead Squats (65/95#) 10 Toes-to-Bar 5 Alternating Front Rack Reverse Lunges per legRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 8 DB Bench Press Complex (L + R + Both = 1) 10 Barbell Curls (@21X1 tempo) 12 Half-Kneeling Banded Rows per arm (@20X1 tempo) :30 Max DUs IMMEDIATELY INTO :30 Max Burpees Count TOTAL reps between both movementsRead More

Strength: 12 minutes to build to a heavy complex of: 2 Split Jerk Reset at shoulder between reps. Pause for 2 seconds in the split of the first rep, second rep at speed. Increase weight each round. Workout: 3 Rounds for time: Run 400m 12 Pull-Ups OR 8 Chest-to-Bar Pull-Ups OR 6 Muscle-Ups 12 Shoulder-to-Overhead...Read More

Strength: Squat Snatch Every 2:00 seconds for 6 rounds complete: 1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch Increase weight each round if technique allows. Workout: 4 Rounds for time: 15 Wall Balls (14/20#) 15 Hang Power Cleans (65/95#) 30 Lateral Hops over BarbellRead More

Skill Work: Skill Development Thursday (Week 3 of 4) Workout: 4 x 4:00 Rounds + 1:00 Rest between rounds Each round starts with a 500m Row Buy-In followed by “Max Reps” of a movement in the remaining time. 1 & 3- Med Ball Box Step-Overs (20/24″) (14/20#) 2 & 4- Burpee to Pull-Up Bar Target...Read More

Strength: E2MOM – 5 sets of 3 Push Jerk Increase weight each round.Take ONE full breath and pause at the top of each rep. Between sets perform 10 SLOW Plate Bicep Curls @2020 tempo Workout: AMRAP 6 8 Handstand Push-Ups 12 Double-DB Deadlifts (35/50#) Rest 3 AMRAP 6 12/15 Calorie Bike 8 Hand-Release Push-UpsRead More

Strength: E2MOM – 6 sets of Front 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: AMRAP 18 400m Run 10 Toes-to-Bar 5 Power Clean Singles If the 5 reps of the previous round were successful (and technically sound),...Read More

Strength: 12 minutes to complete of 4-5 rounds of: 3 Weighted/Strict Chin-Ups 4 Linked Broad Jumps Workout: Cuspis Juneteenth WOD – 6/19/1865 Partner Workout – Alternate movements 6 rounds for time: 19 Double-DB Push Press (20/35#) 18 Calorie Row 65 DUsRead More