Strength: TEST DAY! 15 minutes to build to a Front Squat 2RM Workout: AMRAP 14 10 Shoulder-to-Overhead (95/135#) 10 Front Rack Reverse Lunge (5/5) 275/350m RowRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 20 Burpees 16 Alternating DB Bench Press (8/arm) 12 HEAVY Ball Slams (singles) 8 High Jump + Broad Jump (linked) MAX EFFORT Bike 12/9 CaloriesRead More

Strength: Every 2:00 seconds for 6 rounds complete: Snatch High Pull + 5 second Squat Snatch + Squat Snatch Increase weight each round Workout: For time:500m Run40 Wall Balls (14/20#)20 Sit-Ups400m Run30 Wall Balls15 Sit-Ups150m Run20 Wall Balls10 Sit-UpsRead More

Strength: E2MOM – 5 sets of 4 Front Squats Increase weight each round Workout: Every 4 minutes for 5 rounds complete: 500m Run 10 Pull-Ups OR 6 C2B OR 4 MUs 10 Burpees Track fastest and slowest roundsRead More

Skill Work: Skill Development Thursday (3/4) Workout: AMRAP 16 5 Inchworms 10 Strict Hanging Knee Raises 20 Alternating Super People 40 Double-UndersRead 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. Workout: For Time: 30-20-10 Thrusters (65/95#) Lateral Burpees over BarbellRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 10 Double DB Bench Press (@30X1 tempo) 8 Hand-Release Push-Ups 6 Max Height Linked Squat Jumps 4 Strict/Weighted Pull-Ups 150m Sprint Run Rest at least 1:30 between rounds Extra Credit: 12 Minutes to complete: 3 rounds of 1:00 MAX Calories Echo Bike Rest as needed...Read More

Strength: Deadlift Barbell Cycling12 minutes to complete 5 rounds of 3 reps Increase weight each set. Complete 10 SLOW Alternating Plank Knee-to-Elbows (5/5) between sets. Workout: 5 Rounds for time: 10 Power Clean (75/115#) 15 Shoulder-to-Overhead 20 Lateral Hops over BarbellRead More

Strength: Squat Snatch Every 90 seconds for 7 rounds complete: 1 High Hang Squat Snatch (with pause in catch) + 1 Overhead Squat Increase weight each round Workout: AMRAP 5 3 Wall Climbs 50 Double-Unders Rest 3 minutes AMRAP 5 10 Weighted Box Step-Ups 5 Burpee Box Jumps (20/24″)Read More

Skill Work: Skill Development Thursday (2/4) Workout: 4 Rounds of: Every 1:30 Rotate through: 1- Run 150 (or :45 of 10m Shuttle Runs) 2- :60 AMRAP of 5 Empty Barbell Bicep Curls + 5 Push Press + 5 Bent-Over Rows 3- :45 Bike for Calories 4- Active Mobility/Stretching/Recovery Track combined Bike Calories over all 4...Read More