Strength: TEST DAY! Build to a Back Squat 1RM E2MOM – 6 sets of Back Squat Rounds 1-2: 3 reps / Rounds 3-4: 2 reps / Rounds 5-6: 1 reps Increase weight each round. Workout: “Jack” AMRAP 20 10 Push Press (85/115#) 10 Kettlebell Swings (35/53#) 10 Box Jumps (20/24″) Army Staff Sgt. Jack M....Read More

Skill Work: Skill Development Thursday (Week 4 of 4) Workout: 4-5 rounds: 10 Slow Plank Shoulder Taps 10 Ball Slams (20/30#) 10 Hollow Rocks 10 Cal Echo Bike Sprint Rest 1:00 between rounds Track total Calories completed across all rounds.Read More

Skill Work: 12 Minute Skill Session Turkish Get-Up Use the time to improve technique with DB/KB and/or attempt lifting new objects! Workout: 10 x 2:00 rounds (Each round is 1:30 work and :30 rest) Odd Rounds- Run 150m + Max Reps Power Snatch (95/135#) in remaining time Even Rounds- Run 150m + Max Reps Bar-Facing...Read More

Strength: Squat Clean Complex 12 minutes to complete 5 rounds of: 2-second Halting Squat Clean (1 inch off ground) + Floating Squat Clean + Squat Clean Reset before final rep Workout: 5 rounds for time:10 Deadlift (155/225#)10 Double-DB Floor Press (35/50#)60 Double-UndersRead More

Strength: 12 minutes to build to a set of: 6 Push Jerks Increase weight each round. Complete 10 slow Plank Knee-to-Elbows between sets. 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...Read More

Strength: Squat Clean Every 2:00 for 6 rounds complete: 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean Increase weight each round if technique allows. Workout: “Grettel” 10 rounds for time: 3 Clean-and-Jerks (95/135#) 3 Bar Over BurpeesRead More

Skill Work: Skill Development Thursday (Week 3 of 4) Workout: Complete 2:00, 1:30, and 1:00 rounds of each movement, in any order, for TOTAL Calories + Reps of: 1- DB Renegade Row Complex (L Row + R Row + Push-Up = 1) (20/35#)2- Echo Bike for Calories3- Med Ball Sit-Up (14/20#)Read More

Strength: 12 minutes to complete 5 rounds of: 3 Push Press + 2 Push Jerk + 1 Split Jerk (w pause in split) Aim to increase weight each round. Workout: AMRAP 16 500m Run 10 Pull-Ups 5 Power Snatches (95/135#)Read More

Strength: E2MOM – 6 sets of Back Squat Rounds 1-2: 4 reps / Rounds 3-4: 3 reps / Rounds 5-6: 2 reps Increase weight each round. 3 Inchworm Walkouts between sets. Workout: For time “Partner Workout” Alternating full rounds to complete 5 rounds EACH of: 12 Unbroken Wall Balls (14/20#) 24 Alternating Mountain Climbers (12/12)...Read More

Strength: AMRAP 12 8 Barbell Bicep Curls 8 Barbell Bent-Over Rows 150m FAST Run Workout: 4 rounds for time: 15 Deadlift (75/115#) 15 Shoulder-to-Overhead (75/115#) 200/250m RowRead More