Strength: E4MOM x5 10-8-6-4-2 Back Squat 150m Run Workout: For Time: 30-20-10 Power Cleans (65/95#) Toes-to-BarRead More

Workout: 3 Rounds of: 3 Min AMRAP Bike for Calories Rest 1:30 3 Min AMRAP 2 Wall Climbs 6 KB Hang Snatches per arm (not alternating) 10 Speed Skaters (5 per side, big lateral jumps) Rest 1:30 Pick up where you left off on the AMRAP Score #1 – Total Calories across all 3 rounds...Read More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 9 Double-DB Box Step-Ups per leg 12 Controlled Banded Pallof Press per side 15 Double-DB Floor Press :45 Max Reps Double-Unders Track heaviest combined dumbbell weights for both Step-Ups AND Floor TOTAL combined Double-Unders (Example: 40’s for Step-Ups + 60’s for Floor Press = 200...Read More

Workout: 3 Rounds of: 800/1000m Row 2 Rounds of: 15 Hang Power Snatch (55/75#) 15 Sit-Ups Rest 2:00 25 minute Time CapRead More

Workout: E3MOM (2:00 work, 1:00 rest/rotate)Rd1- 150m Run – Burpees in remaining time Rd2- 200/250m Row – Sit-Ups in remaining time Rd3- 15/20 Calorie Bike – Dead Hang from Rig in remaining time(Complete 3 times – 27 total minutes) Track TOTAL reps of Burpees and Sit-Ups over all three rounds.Read More

Workout: EMOM 28 (7 rounds) 12 Alternating In-Place Reverse Lunges (6/6) 12 Alternating Bicep Curls per arm (20/35#) 12 Slow Banded Pull-Aparts 30/50 Double-Unders (volume based on ability, not F/M)Read More

Strength: 12 minutes to complete of 4 rounds of: 5 Strict/Banded Dips (@30X1 tempo) 15 Heavy Russian KB Swings Workout: AMRAP 20 Run 500m 10 Handstand Push-Up 15 Deadlift (125/185#)Read More

Strength: RE-TEST DAY! 15 minutes to find 1RM Clean and Jerk Workout: 4 Rounds for time: 10 Toes-to-Bar 15 Box Jumps (20/24″) 20 Ball Slams (20/30#)Read More

Strength: 12 minutes to complete of 4 rounds of: 3 Weighted/Strict Pull-Ups 6 Hand-Release Push-Ups Workout: For time: 40/50 Calorie Row 25 Shoulder-to-Overhead (65/95#) 10 Burpees 32/40 Calorie Row 20 Shoulder-to-Overhead 8 Burpees 24/30 Calorie Row 15 Shoulder-to-Overhead 6 Burpees 16/20 Calorie Row 10 Shoulder-to-Overhead 4 Burpees 8/10 Calorie Row 5 Shoulder-to-Overhead 2 BurpeesRead More

Workout: Six rounds for time of:24 Squats24 Push-Ups24 Walking lunge stepsRun 400 metersRead More