Strength: E2MOM – 6 sets of Front Squat Rounds 1-2: 5 reps / Rounds 3-4: 4 reps / Rounds 5-6: 3 reps Increase weight each round. 10 DB/Plate Bent-Over Reverse Flies between sets Workout: “Jackie” For time:1000m row50 Thruster (35/45#)30 Pull-upsRead More

Skill Work: Skill Development Thursday (Week 2 of 4) Workout: AMRAP 30 (for quality) 10 Sand Bag / Slam Ball Over Shoulder 200ft Heavy Farmer Carries 10 Hollow Rocks OR :20 Hollow Body Hold 30/50 Double-UndersRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 1 Power Clean + 3 Hang Power Cleans 10 Dips 10 SLOW PVC Banded Lat Pull-Downs :45 Max Calorie Bike Increase weight each round if technique allows. Track heaviest weight for Barbell AND TOTAL Calories over all 5 rounds.Read More

Strength: Squat Snatch Every 90 seconds for 7 rounds complete: 1 SLOW Snatch Pull (with pause in extension) + 1 Squat Snatch (w 2 count pause in catch) + 1 Squat Snatch Increase weight each round if technique allows. Prioritize control over weight. Workout: AMRAP 15 150m Run 10 Handstand Push-Ups 20 Russian KB Swings...Read More

Strength: E2MOM – 5 sets of 4 Push Press Increase weight each round. Workout: 5 rounds for time: 15 Box Jumps (20/24″) 12 Hand-Release Push-Ups 9 Toes-to-BarRead More

Strength: Squat Snatch Complex12 minutes to complete 5 rounds of:High Hang (Hip) Squat Snatch + Overhead Squat + Squat SnatchReset before final rep Workout: 2K Row Test! We will RE-Test this during our first Deload WeekRead More

Skill Work: Skill Development Thursday (Week 1 of 4) Workout: AMRAP 30 8/10 Calorie Bike 15 Alternating Bicep Curls per arm 10 Burpees 8/10 Calorie Bike 10 Walking Lunge Steps per leg 5 Wall ClimbsRead More

Strength: E2MOM – 6 sets of Front Squat Rounds 1-2: 6 reps / Rounds 3-4: 5 reps / Rounds 5-6: 4 reps Increase weight each round. 10 DB/Plate Lateral Raises between sets Workout: EMOM 15 (5 rounds) 1- 4-6 Muscle-Ups / 6-10 Pull-Ups 2- 10 Unbroken Heavy Wall Balls 3- 40 Double-Unders Work should take...Read More

Strength: E2MOM – 5 Shoulder Press 6 Broad Jumps between sets Increase weight each set. Workout: 4 rounds for time: 15 Double DB Push Press (35/50#) 10 Push-Ups + Renegade Rows 400m RunRead More

Strength: E2MOM x6 5 Touch-and-Go Power Cleans  10 1/2 V-Ups between sets Workout: AMRAP 12 Alternating Dumbbell Snatches (35/50#) Burpee Box Jump-Overs (20/24″) One rep of Snatch (per arm) + One Burpee Box Jump-Over Add one rep of each movement each round (L+R = 1 rep)Read More