FLEX DAY 5 Rounds Not For Time: 10 Alternating Bicep Hammer Curls per arm 10 KB Front Rack Reverse Lunge per leg 10 Alternating DB Bench Press per arm Echo Bike SPRINT for max Cals (Rd. 1- :20, Rd. 2- :30, Rd. 3- :40, Rd. 4- :50, Rd 5- :60!)Read More

Skill Work: Handstand Push-Up / Walk Practice Workout: 20 Minute EMOM 1- 15 Unbroken Balls Slams (as heavy as possible) 2- 10 Toes-to-Bar 3- :30-45 Forearm Plank 4- 50 Double-UndersRead More

Strength: Front Squat E2MOM 5×3 @31X1 tempo Workout: At 0:00 5 Rounds for Time: 15 Heavy KB Swings 10 Med-Ball Russian Twist per side At 8:00 5 Rounds for Time: 15 Box Jumps (20/24″) 10 Ring RowsRead More

Strength: 5×3 Low Hang Power Snatches (just BELOW knee) Workout: 3 x 4:00 Rounds2:00 rest between each Row 350/250m20 Wall Ball Push Press (20/14#)Max Reps Burpee Over Rower in remaining timeRead More

Strength: 5 Sets of E2MOM Push Jerk 10-8-6-4-2 Workout: 16 Minute AMRAP 1 Bear Complex (95/65#) 10 1/2 V-Ups 150m Run Increase Bear Complex reps by 1 each roundRead More

Strength: 5×4 High Hang (Hip) Power Snatches Workout: 7 minute AMRAP 10 Deadlift 15 Box Jumps Rest 4 minutes 7 minute AMRAP 10 Calorie Bike 15 Push-UpsRead More

Skill Work: Muscle-Up Practice Workout: 16 Minute AMRAP (Not “For Time”) 16 Banded Pull-Aparts 12 Heavy Unbroken Wall Balls 8 SLOW Windmills 100m KB Farmer CarryRead More

Strength: 5 Sets of E2MOM 2 Push Press w 1-second Pause + 2 Push Jerk w 2-second pause Workout: 5 minute AMRAP10 Hang Power Cleans (95/65#)10 Pull-Ups40 Double-Unders Rest 3 minutes 4 minute AMRAP8 Hang Power Cleans8 Pull-Ups30 Double-Unders Rest 2 minutes 3 minute AMRAP6 Hang Power Cleans6 Pull-Ups20 Double-UndersRead More

Strength: Front Squat E2MOM 5×4 Workout: For Time: 500m Row / 12 Alternating Single-Arm DB Devil’s Press (50/35#) / 14 Toes-to-Bar 400m Row / 10 Devil’s Press / 12 Toes-to-Bar 300m Row / 8 Devil’s Press / 10 Toes-to-Bar 200m Row / 6 Devil’s Press / 8 Toes-to-BarRead More

Strength: FLEX DAY5 Rounds of E3MOM 8 Barbell Bench Press @20X1 10 DB/Plate Bent-Over Reverse Flies Run Prep Exercises Conditioning: 3 x 500m Run One interval every 5:00Read More