Strength: E2MOM x 5 Back Squat x 5 (no tempo) Workout: “Holbrook” 10 Rounds For Time 5 Thrusters (115/85 lb) 10 Pull-Ups 100 meter Sprint 1 minute Rest US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on...Read More

Workout: AMRAP 24 – Rowing – 3 “Inchworm +” – 10 DB Bent-Over Reverse Flies (no heavier than 15#) – 10 Controlled Banded Pallof Press per side Start at 100m on the rower and add 100m each round “Inchworm +” reps stay at 3 & Reverse flies and Pallof Press stay at 10 throughout the...Read 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. (Last performed on 4/6/2022) Workout: Complete two rounds of:AMRAP 310 Hang DB Snatch (5/5) (35/50#)20...Read More

Workout: FLEX Day (AMRAP 30) 8 Double DB Incline Bench Press (@20X2 tempo) 8 Barbell Bicep Curls (@21X1 tempo) 8 Hand-Release Push-Ups (pause at lockout) 4 Strict/Weighted Pull-Ups (ideally unbroken) 100ft. Heavy KB Farmer’s Carry (ideally unbroken) Rest ~1:30 between rounds TWO-MINUTE TESTER! Max Reps Slam Ball (20/30#) (Last performed on 10/18/2022)Read More

Strength: 12 minutes to complete 5 sets of: Push Jerk – 3 reps Workout: AMRAP 12Increasing Ladder by 1’s of:Hang Power Cleans (95/135#)Shoulder-to-Overhead (95/135#)Box Jumps (20/24″)Read More

Workout: EMOM 29(:40 on/:20 rest)1- Power Snatches (75/115#)2- Burpees3- Toes-to-Bar4- Double-Unders5- Rest Track TOTAL reps across all exercises and all rounds.Read More

Workout: 6 rounds straight through of: AMRAP 2 Calorie Bike AMRAP 2 8 Ring Rows / 10 Plate Ground-to-Overhead (25/45#) / 12 Walking Lunges (6/6)Read More

Strength: E2MOM x 5 Front Squat x 5 @ 30X1 Tempo Workout: 5 rounds for time: 10 Double-DB Deadlifts (35/50#) 5 Handstand Push-Ups 10 Double-DB Front Squats (35/50#) 5 Alternating Starfish Toe Touches per sideRead More

Strength: 12 minutes to complete 4-5 rounds of: 5 Ring Dips 5 Tall Cleans Workout: Complete FOUR rounds of: AMRAP 4 6 Hang Power Cleans (95/135#) 9 Push-Ups 12 Box Jumps Rest 1:30 between rounds and pick up where you left off each roundRead More

Strength: 12 minutes to complete 5 sets of: Push Press – 4 reps Workout: AMRAP 15 2 Single-Arm DB STOH per arm (not alternating) (35/50#) 2 Pull-Ups 200/250m Row 4 Single-Arm DB STOH per arm (not alternating) (35/50#) 4 Pull-Ups 200/250m Row 6 Single-Arm DB STOH per arm (not alternating) (35/50#) 6 Pull-Ups 200/250m Row...Read More