Category

TOD
Strength: Bella Complex One Clean One Shoulder-to-Overhead One Front Squat One Shoulder-to-Overhead Workout: For time: 10-1 Tall Box Jumps (24/30″) Power Snatches (75/115#)
Read More
Workout: 6 x 4:00 rounds w 1:00 rest 1- Row for Calories 2- Bike for Calories 3- AMRAP – 10 Strict Knee Raises + 8 Walking Lunges (per leg) + 6 Hand-Release Push-Ups Repeat Track total Calories between Row and Bike
Read More
Strength: 15 minutes to complete of 4 rounds of: 5 Weighted/Strict Pull-Ups 10 Heavy DB Bench Press (2 count pause at lockout) 10 Single-Arm Half-Kneeling Banded Row per arm Workout: 4 rounds for time: Single-Arm KB Snatch per arm (35/53#) Handstand Push-Ups 50 Double-Unders Reps of Snatches and HSPU go: 15-12-9-6
Read More
Strength: E2MOM – 5 sets of 5 reps Deadlift Singles Increase weight each round. Take ONE breath at the top and reset on the ground between each rep. Between sets perform 15 Banded Front Raises Workout:
Read More
Two-Minute Tester: Max Reps Burpee to Target (Pull-Up Bar Target) Workout: FLEX Day Complete 5 rounds, NOT for time, of: 8 Standing DB Press per arm 10 Heel-Elevated Goblet Squats 100ft HEAVY Farmer’s Carry Run 150m FAST
Read More
Strength: 12 minutes to complete of 4 rounds of: 20 Unbroken HEAVY Russian KB Swings Accumulate :20-:30 of Ring Support HOLD Workout: Partner Workout “I go, you go” 4 rounds for time: Alternating 150m Run Relay (tag made back at the barbell) 7 Overhead Squats (75/115#) + 14 Lateral Hops over Barbell (L + R...
Read More
Workout: AMRAP 30 (for quality) 100ft Heavy Sandbag/Slam Ball Bear Hug Carries 10 Alternating Super People w pause (5/5) 10 Box Step-Overs (20/24″) 10 Straight-arm Plate Raises (15/25#)
Read More
Two-Minute Tester: Max Reps Pull-Ups Workout: AMRAP 20 12/15 Calorie Row 12 Shoulder-to-Overhead (75/115#) 8 Toes-to-Bar Rest 1:30 between rounds
Read More
Strength: E2MOM – 5 sets 4 reps of: Back Squat + Back Rack Reverse Lunge (L) + Back Rack Reverse Lunge (R) Increase weight each round. Workout: 3 rounds of: 1:00 Bike for Calories :30 Rest 1:00 Hand-Release Push-Ups :30 Rest 1:00 Alternating DB Hang Power Snatches (20/35#) (35/50#) :30 Rest Track Total Calories +...
Read More
Strength: EMOM 12 Odd – 5 Seated Barbell Press Even – 5 Single-Leg Hip Bridges per leg Increase weight each round. Workout: AMRAP 12 150m Run 14 Power Cleans (95/135#) 7 Lateral Burpees over the Barbell
Read More
1 2 3 4 5 140