Workout: FLEX DAY5 Rounds, not for time, of: 8 Strict Hanging Knee Raise/Toes-to-Bar (slow in both directions)12 Half-Kneeling DB Press (6 per arm)16 Alternating KB Gorilla Rows (8 per arm)15/20 Calorie Bike (SPRINT!) Rest 1:30 between roundsRead More

Strength: Snatch Complex 12 minutes to complete 5 rounds of: Squat Snatch + High Hang Power Snatch + High Hang Squat Snatch Workout: For Time:800m Run Buy-In Then, 4 Rounds of: 8 Power Cleans (105/155#) 8 Shoulder-to-Overhead (105/155#) 8 Lateral Burpees over Barbell Then, 800m Run Cash-OutRead More

Strength: Back Squat TEST DAY Build to a strong and heavy 2-Rep Max Workout: For Time: Run 500m 20 Pull-Ups 20 Box Jump-Overs (20/24″) Run 400m 15 Pull-Ups 15 Box Jump-Overs (20/24″) Run 150m 10 Pull-Ups 10 Box Jump-Overs (20/24″)Read More

Skill Work: Muscle-Up Skill Work Workout: AMRAP 4 Max Calorie Bike Every 15/12 calories perform 10/8 Sit-Ups Rest 1:30 AMRAP 4 Max Reps Ball Slams Every 15 reps perform 10 Leg Lifts Over Slam Ball Rest 1:30 AMRAP 4 Max Reps Double DB Push Press Every 15 reps perform 10 Lateral Hops over DBs Track...Read More

Strength: Clean Complex 12 minutes to complete 5 rounds of: Squat Clean + High Hang Power Clean + High Hang Squat Clean Workout: For Time: Row 30 Calories 15 Burpees Row 26 Calories 13 Burpees Row 22 Calories 11 Burpees Row 18 Calories 9 Burpees Row 14 Calories 7 Burpees Row 10 Calories 5 BurpeesRead More

Strength: 12 minutes to complete 5 rounds of: Push Press + Push Jerk + Push Press + Push Jerk Workout: AMRAP 14: 14 Lateral Hops over Barbell 10 Push-Ups 6 Power Snatches (95/135#)Read More

Strength: FLEX DAY 4 Rounds, not for time, of: 15 Box-Elevated KB Deficit Deadlifts (@20X1 tempo) 12 Wall Ball Sit-Ups (same ball must be used for Part B) 9 Alternating Bicep Hammer Curls per arm 6 1/2 Kneeling Banded Row per arm (@21X1 tempo) 150m SPRINT Workout: 3:00 Max Reps Wall BallsRead More

Workout: “Bowen”3 Rounds For Time800 meter Run7 Deadlifts (185/275 lb)10 Burpee Pull-Ups14 Single Arm Kettlebell Thrusters (1/1.5 pood)(35/53#)20 Box Jumps (20/24 in)For the kettlebell thrusters, do 7 per arm (14 total) per round. Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department,...Read More

Skill Work: Split Jerk Technique Work Workout: EMOM 24 Min 1- 10 Heavy Ball Slams Min 2- 10 Toes-to-Bar Min 3- 30/50 Double-Unders Min 4- 10 Dips (Box Dips for most)Read More

Strength: Front Squat E2MOM 5 sets of 3 reps Workout: 4 x 3:00 Rounds for Reps: 150m Run 10 American KB Swings (Heavy) 1 Wall Climb 10 American KB Swings (Heavy) 1 Wall Climb Max Reps Burpees in remaining time Rest 1:00 between roundsRead More