Skill Work: Skill Development Thursday (Week 2 of 4) Workout: AMRAP 20 12/15 Calorie Bike 15 Single Dumbbell Push Press per arm (20/35#) 15 Banded Tricep Press-downs 5 Candlesticks / 10 Hollow Rocks / :20 Hollow Body HoldRead More

Strength: E2MOM 5 sets of 6 Back Squats Increase weight each round. Only ONE breath allowed between reps. Workout: 4 rounds for time: 10 Front Rack Reverse Lunges (65/95) 20 Pull-Ups 50 Double-Unders OR 30 Lateral Hops over BB OR 1:00 DU PracticeRead More

Strength: E2MOM – 5 sets of 3 Split Jerk Increase weight each round Workout: AMRAP 14 Row- increase by 5 Calories each round Handstand Push-Up- 7 reps per roundRead More

Strength: EMOM 10 Odd- :40 Max Ring Push-Ups Even- :40 Max Reps PVC Overhead Squats Workout: “Dirty Thirty” For Time 30 Box Jumps (20/24″) 30 Jumping Pull-Ups 30 Kettlebell Swings (26/35#) 30 Lunges 30 Knees-to-Elbows 30 Push Presses (35/45#) 30 Back Extensions (Barbell Good Mornings) 30 Wall Ball Shots (14/20#) 30 Burpees 30 Double-UndersRead More

Strength: Shoulder Press 12 minutes to build to a heavy set of 5 reps Workout: E2MOM x 10 Odd Rounds- SPRINT 150m Run Even Rounds- AMRAP 2 of 3 Pull-Ups / 6 Push-Ups / 9 Air Squats *pick up where you left off each round Today IS a Weight Vest dayRead More

Skill Work: Skill Development Thursday (Week 1 of 4) Workout: 5 Rounds for Reps (Dubs + Calories) :45 Alt Renegade Rows + :15 transition :45 Jump Rope + :15 transition :45 Knuckles-to-Toes + :15 transition :45 Bike + :15 transitionRead More

Strength: TEST DAY 15 minutes to find 1RM Clean and Jerk All athletes should *strive* to complete Squat Clean and Split Jerk Workout: For time: 10-1 Toes-to-Bar 1-10 Heavy Ball SlamsRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 10 Standing Barbell Curls (@31X1 tempo) 8 PVC Jump-Overs (box jump, but jump over PVC) 10 Heavy Single-Arm KB Swings per arm 8 Ring Dips 15/20 Calorie Row SPRINTRead More

Strength: Back Squat E2MOM5 rounds of 8 reps Increase weight each set. Workout: 4 Rounds for time: 12 Hang Power Snatches* (65/95#) 10 Pull-Ups OR 7 Chest-to-Bar Pull-Ups OR 4 Muscle-Ups 8 BurpeesRead More

Strength: TEST DAY! Take 15 minutes to build to a 2RM Deadlift Workout: For Time: 40 Deadlifts 75/115# 500m Run 30 Hang Power Cleans 75/115# 500m Run 20 Shoulder-to-Overhead 75/115# 500m Run 10 Clusters 75/115#Read More