Strength: Power Cleans 5 Rounds of: Every 2:00 complete TWO sets of: High Hang Power Clean into Touch-and-Go Power Clean Workout: 7 Minute AMRAP 8 Double DB Shoulder-to-Overhead 10 Pull-Ups / 8 Chest-to-Bar / 4 Muscle-Ups 12 Box Jumps Rest 3 minutes 7 Minute AMRAP 8 Double DB Lateral Box Step-Over (20″) 10 Sit-Ups 12...Read More

Strength: Deadlift 4×6 Final set should be heavier than last week’s final weight. Workout: “Nancy” 5 rounds for time of:400m Run15 Overhead squat (95/65#)Read More

Workout: FLEX DAY5 Rounds Not For Time: 200ft Unbroken HEAVY Farmer Carry (down and back length of rig twice)12 HEAVY KB Alternating Goblet Curtsy Lunges (back knee taps ground each rep)3 Wall Climbs + ~5 second pause150m Run SPRINTRest exactly 2 minutes between rounds.Read More

Skill Work: Low Ring Skill Work (Ring Support + Ring Dips) Workout: For Time: 40/32 Calorie Row 20 Push-Ups 20 Box Jumps 30/24 Calorie Row 15 Push-Ups 15 Box Jumps 20/16 Calorie Row 10 Push-Ups 10 Box Jumps 10/6 Calorie Row 5 Push-Ups 5 Box JumpsRead More

Strength: Back Squat E2MOM 5×4 @31X1 tempo Workout: 7 Minute AMRAP 500m Run Buy-In 8 Toes-to-Bar 10 Thrusters Rest 3 minutes 7 Minute AMRAP 500m Run Buy-In 8 Hang Power Cleans 10 Overhead Plate Reverse LungesRead More

Strength: Low Hang Power Cleans 5×3 (just BELOW knee) One second pause below knee AND in catch of each rep Workout: 16 Minute EMOM 1- 2 Squat Snatches 2- :30 Forearm Plank 3- Echo Bike Calories 15/12 4- 5 1/2-Kneeling Single-Arm DB Press per arm + pauseRead More

Strength: Deadlift 4×8 Final set should be heavier than last week’s final weight. Workout: 4 Rounds for Time: 10 Barbell Shoulder-to-Overhead 10 Pull-Ups 50 Double-Unders or 50 Lateral Hops or :45 of DU Practice Rest 1 Minute between roundsRead More

Workout: 5 x 3:00 Rounds Strict Pull-Up Work 6 Reps @21X1 7 Double DB Front Squats 8 Double DB Shoulder-to-Overhead Time Trial: 500m Row!!Read More

Workout: FLEX DAY 5 Rounds Not For Time: 15 Unbroken Dumbbell Bench Press @20X1 12 Banded Row @20X1 9 Alternating 1/2 V-Ups per side 75 Double-Unders OR 1:30 DU Practice Rest as neededRead More

Strength: Back Squat E2MOM 5×5 Workout: 12 Minute AMRAP 10 Alternating Heavy Slam Ball to Shoulder + Reverse Lunge 6 Handstand Push-Ups 300m/250m RowRead More