Strength: 2:30 Minute Rounds 5×4 High Hang (Hip) Power Cleans Increase weight each set if technique allows. For Quality, not Speed. In between sets perform 10 Slow Lateral DB/Plate Raises Workout: 4 Rounds for Time: 400m Run 15 Heavy Unbroken KB Swings 10 Plank Shoulder Taps (1 full second pause at contact) 5 Speed Skaters...Read More

FLEX DAY5 Rounds Not For Time: 6 SLOW Strict TTB/Hanging Knee Raise9 Barbell Bicep Curls (3 count lower)12 1/2 Kneeling DB Press per arm15 Banded Good Mornings18/15 Calorie Echo Bike SPRINTRest as needed between movements and roundsRead More

Skill Work: Low Ring Skill Work (Ring Support + Ring Dips) Workout: 20 Minute AMRAP 20 Alternating DB Snatch (20/35#) 15 Calorie Row 10 Hand-Release Push-Ups 5 Slow Donkey Kicks/Hip Circles per legRead More

Strength: Deadlift 4×12 Touch-and-Go Workout: “Annie” 50-40-30-20-10 Reps For Time Double-Unders Sit-UpsRead More

Strength: 5×5 Touch-and-Go Power Cleans In between sets perform 3 Wall Climbs + Inverted Hold Workout: 12 min AMRAP 15 Box Step-Overs 12 Shoulder-to-Overhead (Unbroken) 9 Pull-Ups/Ring Rows (4 Muscle-Ups)Read More

Strength: Back Squat E2MOM 5×5 @31X1 tempo Workout: 5 Rounds for Time: 7 (Touch-and-Go) Power Snatches 9 Lateral Burpees Over the Bar 150m RunRead More

Workout: For time:1000m Run (2 laps around block)30 Snatch (95/65)Rest 2 mins1000m Row30 Cleans and Jerk (95/65)Rest 2 mins500m Run (1 lap around block)30 Deadlifts (95/65)Rest 2 mins500m Row30 Shoulder-to-Overhead (95/65)Read More

Workout: AMRAP 7 15 Kettlebell Swings 10 Sit-Ups Rest 3 AMRAP 7 15 KB Goblet Squats 10 KB Pull-Throughs Rest 3 AMRAP 7 15 Lateral Hops over KB 10 KB Goblet LungesRead More

Workout: 2021 VO2 Max Training Cycle Tester For reps:4 rounds of:1 min Max-Effort:BurpeesSlam BallsDouble Dumbbell Shoulder-to-Overhead (35/25#)Row for CaloriesRest 2 min This is our RETEST workout for this VO2 Max Training Cycle!Read More

Workout: Every :90 x10150m Run (Sprint!) Rest 5 Every :90 X 1010 Push-Ups20 Double-Unders / Double Leg Tap + Jumps (work on timing!)Read More