Workout: 4 Rounds for Max Reps 1 minute Max Reps Double-Unders 30 seconds rest 1 minute Max Reps HSPU 30 seconds rest 1 minute Max Reps Sit-Ups 30 seconds rest 1 minute Max Reps Hand-Release Push-Ups 30 seconds restRead More

Workout: AMRAP 3 Max Calorie Echo Bike Rest :90 seconds AMRAP 3 Max Reps “Death By Wall Ball” (Complete 1 rep, rest, 2 unbroken reps, rest, 3 unbroken reps, and so on, adding one rep each set. Track reps of final completed set, Hail Mary Rule applies to the final attempt.) Rest :90 seconds AMRAP...Read More

Strength: 15 minutes to establish 1RM Squat Snatch (Re-Test Day!) Workout: “GI Jane” 100 Burpee Pull-Ups for timeRead More

Skill Work: 10 Frames of ROW-ling Workout: AMRAP 20 Row 250/300m 12 Single DB Shoulder-to-Overhead per arm (20/35#) 9 Tall Box Jumps (24/30″)Read More

Workout: For Time: “Half Murph, Half Speed, Walk-Through” Run 800m 50 Pull-Ups100 Push-Ups 150 Air Squats Run 800m Today’s workout is to practice partitioning styles for Murph Day with less overall volume.Read More

Skill Work: Skill Development Thursday (4/4) Workout: EMOM 24 1- 30/50 DUs2- 10-15 Slam Ball Sit-Ups (ideally against wall)3- 10-15 Banded Good Mornings4- 10 Slow Plank Up-DownsRead More

Strength: TEST DAY! 15 minutes to build to a Front Squat 2RM Workout: AMRAP 14 10 Shoulder-to-Overhead (95/135#) 10 Front Rack Reverse Lunge (5/5) 275/350m RowRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 20 Burpees 16 Alternating DB Bench Press (8/arm) 12 HEAVY Ball Slams (singles) 8 High Jump + Broad Jump (linked) MAX EFFORT Bike 12/9 CaloriesRead More

Strength: Every 2:00 seconds for 6 rounds complete: Snatch High Pull + 5 second Squat Snatch + Squat Snatch Increase weight each round Workout: For time:500m Run40 Wall Balls (14/20#)20 Sit-Ups400m Run30 Wall Balls15 Sit-Ups150m Run20 Wall Balls10 Sit-UpsRead More

Strength: E2MOM – 5 sets of 4 Front Squats Increase weight each round Workout: Every 4 minutes for 5 rounds complete: 500m Run 10 Pull-Ups OR 6 C2B OR 4 MUs 10 Burpees Track fastest and slowest roundsRead More