Skill Work: Skill Development Thursday (3/4) Workout: AMRAP 16 5 Inchworms 10 Strict Hanging Knee Raises 20 Alternating Super People 40 Double-UndersRead More

Strength: Squat Snatch Every 2:00 seconds for 6 rounds complete: 1 High Hang Squat Snatch + 1 LOW Hang Squat Snatch (pause just below knee) + 1 Squat Snatch (reset before final rep) Increase weight each round if technique allows. Workout: For Time: 30-20-10 Thrusters (65/95#) Lateral Burpees over BarbellRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 10 Double DB Bench Press (@30X1 tempo) 8 Hand-Release Push-Ups 6 Max Height Linked Squat Jumps 4 Strict/Weighted Pull-Ups 150m Sprint Run Rest at least 1:30 between rounds Extra Credit: 12 Minutes to complete: 3 rounds of 1:00 MAX Calories Echo Bike Rest as needed...Read More

Strength: Deadlift Barbell Cycling12 minutes to complete 5 rounds of 3 reps Increase weight each set. Complete 10 SLOW Alternating Plank Knee-to-Elbows (5/5) between sets. Workout: 5 Rounds for time: 10 Power Clean (75/115#) 15 Shoulder-to-Overhead 20 Lateral Hops over BarbellRead More

Strength: Squat Snatch Every 90 seconds for 7 rounds complete: 1 High Hang Squat Snatch (with pause in catch) + 1 Overhead Squat Increase weight each round Workout: AMRAP 5 3 Wall Climbs 50 Double-Unders Rest 3 minutes AMRAP 5 10 Weighted Box Step-Ups 5 Burpee Box Jumps (20/24″)Read More

Skill Work: Skill Development Thursday (2/4) Workout: 4 Rounds of: Every 1:30 Rotate through: 1- Run 150 (or :45 of 10m Shuttle Runs) 2- :60 AMRAP of 5 Empty Barbell Bicep Curls + 5 Push Press + 5 Bent-Over Rows 3- :45 Bike for Calories 4- Active Mobility/Stretching/Recovery Track combined Bike Calories over all 4...Read More

Strength: E2MOM – 5 sets of 6 Front Squats Increase weight each round. Workout: NOT for time: 10 Burpees 10 Clean and Jerks 10 Burpees 8 Clean and Jerks 10 Burpees 6 Clean and Jerks 10 Burpees 4 Clean and Jerks 10 Burpees 2 Clean and Jerks Increase weight on Clean and Jerk each round....Read More

Strength: 12 minutes to complete 4 rounds of: 100m Row SPRINT 10 SLOW DB Front Raises (@30X1 Tempo) 10 SLOW Staggered-Stance Good Mornings (holding same DBs) Workout: Buy-In: 1000m Row 30-20-10 Double DB STOH (35/50#) Lateral Hops over DBs Sit-Ups Cash-Out: 1000m RowRead More

Strength: E2MOM – 5 sets of 4 Strict Press Increase weight each round. Between sets perform 6 Broad Jumps. Workout: For Time:Run 500m20 Pull-Ups25 Push-Ups30 Air Squats Run 400m15 Pull-Ups20 Push-Ups25 Air Squats Run 150m10 Pull-Ups15 Push-Ups20 Air SquatsRead More

Strength: Deadlift Barbell Cycling12 minutes to complete 5 rounds of 4 reps Increase weight each set. Complete 5 SLOW Birddogs per side (not alternating, pause at both ends of each rep) between sets. Workout: E2MOM x 10 Run 150m 3 Strict Pull-Ups 6 Hand-Release Push-Ups 9 KB Goblet Squats (53/70#)Read More