Strength: FLEX DAY 5 Rounds of E3MOM 10 Dumbbell Bench Press @20X2 6 Strict Chin-Ups (bands encouraged, pause at each end) 12 Bicycle Crunches (6 per side – pause at each end) Workout: 4 Rounds for Time: 500m Row 10 Empty Barbell Standing Shoulder Press (35/45#) 10 Knuckles to ToesRead More

Strength: Snatch Complex 12 minutes to complete 5 rounds of: Halting Pause Power Snatch (pause 1 in. off of floor) + Low Hang Power Snatch (pause 1 in. below knee) + Touch-and-Go Squat Snatch Workout: AMRAP 7 15 Calorie Bike 12 Alternating DB Renegade Row (6 per arm) (35/50#) Rest 2:00 AMRAP 7 15 Box...Read More

Strength: 5 Sets of E2MOM 10-8-6-4-2 Deadlift Increase weight each set. Between sets complete 10 reps of Med Ball Sit-Ups Workout: For Time: Run 500m 20 Clean and Jerks (75/115#) 20 Burpees Run 400m 15 Clean and Jerks 15 Burpees Run 150m 10 Clean and Jerks 10 Burpees 20 minute time capRead More

Skill Work: Handstand Skill Work Workout: AMRAP 15 14 Lateral Box Step-Overs (20/24″) 12 Ring Rows 8 Hand-Release Push-UpsRead More

Strength: Clean Complex E2MOM 12 mintues to complete 5 rounds of: Halting Pause Power Clean (pause 1 in. off of floor) + Low Hang Power Clean (pause 1 in. below knee) + Touch-and-Go Squat Clean Workout: 5 Rounds for Time: 150m Run 12 Push Jerks (75/115#) 6 Burpee Box Jumps (24/30″)Read More

Strength: Back Squat E2MOM 5 sets of 3 reps Workout: AMRAP 12 2 Power Snatch (95/135#) 2 Pull-Ups 40 Double-Unders 4 Power Snatch 4 Pull-Ups 40 Double-Unders 6 Power Snatch 6 Pull-Ups 40 Double-Unders (and so on…) Add 2 reps of Snatch and Pull-Up per round, Doubles stay at 40 throughoutRead More

Strength: Shoulder-to-Overhead 12 minutes to complete 5 rounds of: 2 Push Jerk + 1 Split Jerk Workout: 4 Rounds for Time: Row 250/350m 8 Handstand Push-Ups 16 Russian KB Swings (35/53#) Rest 1:00 between roundsRead More

Workout: For Time: Partner Workout (Teams of 2) 100 Calorie Bike 100 Wall Balls (14/20#) 100 Double-DB Bent-Over Rows (20/35#’s) 100 Med Ball Toss Sit-Ups 100 Burpees Partition reps as desired, only one partner working at a timeRead More

Workout: EMOM 32 (8 rounds) 1- 15 Unbroken Russian KB Swings 2- :30-:45 Forearm Plank 3- 30/50 Double-Unders 4- 15 SLOW Kneeling Banded Lat Pull-Downs (in both directions)Read More

Strength: 12 minutes to complete 3 rounds of: 10 Empty Barbell Z-Press10 Empty Barbell Bicep Curls10 Strict Hanging Knee Raises / Laying Leg Raises Workout: 5 Rounds for time: 10 Power Snatches (55/75#) 10 Box Jump-Overs (20/24″) 250/350m RowRead More