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TOD
Strength: 12 minutes to complete 4-5 rounds of: 3 Weighted or Strict Pull-Ups OR SLOW Ring Rows 10 Banded Pull-Aparts (pause at each end) Aim to increase weight each round. Workout: AMRAP 12 200/250m Row 8 Single-Arm DB Push Press per arm (20/35#) 8 Alternating Renegade Rows (4/4) (20/35#)
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Strength: 12 minutes to complete of 4-5 rounds of:16 HEAVY Unbroken Russian KB Swings6-10 Toes-to-Bar Workout: AMRAP 14 8 Heavy Ball Slams (30/50#) 12 Ab-Mat Sit-Ups 30/50 Double-Unders
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Workout: Cardio Party!2:00 on, 1:00 transition1- Bike for Calories2- 10 SLOW Plank Shoulder Taps + 10 Alternating Super People3- Row for Calories4- Heavy Static Hold (no more than one break per round) (double-DB/KB, Sandbag Bear Hug, Double-Front Rack KB, etc) Complete a total of 12 x 3:00 rounds, or 3 times through each movement. Track...
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Strength: 12 minutes to complete of 4 rounds of: 4 Back Squats Rep 1- 3 count lower, 3 count pause Rep 2- 2 count lower, 2 count pause Rep 3- 1 count lower, 1 count pause Rep 4- At speed, no pause Workout: 4 rounds for time: 8 Power Cleans (75/115#) 4 Bar-Facing Burpees 8...
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Workout: Alternating rounds of 3:00 work + 1:00 rest (complete 4 of each) 1- 400m Run (rest remaining time) 2- AMRAP 3 (10 Box Jumps + 10 Pull-Ups/Ring Rows OR 8 Chest-to-Bar OR 5 Muscle-Ups) Pick up where you left off in AMRAP each round, log TOTAL Rounds + Reps completed across all 4 rounds....
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Strength: 12 minutes to complete of 4-5 rounds of: 3 Push Jerks + 1 Split Jerk Increase weight each round. Workout: AMRAP 12 200/250m Row 8 Single-Arm DB Hang Clean and Jerks per arm (35/50#) (not alternating) 8 Hand-Release Push-Ups
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Workout: 6 rounds of 3:00 rounds + 1:00 rest 150m Run / 10 Hang Power Snatch (55/75) / 10 Lateral Hops over Barbell / Max reps Deadlift (same bar) 150m Run / 12 Front Squats (55/75#) / 12 Lateral Hops over Barbell / Max Reps HSPU (sub DB Z-Press) 150m Run / 14 Power Cleans...
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Workout: FLEX Day Complete 5 rounds, NOT for time, of: 200 Heavy Carries (Farmers, Sandbag, Mixed-Grip Partner, etc) 8 Windmills (4/4) 10 reps of Linked Jump Squat into Broad Jump 12 DB Pull-Overs Increase weight each round if technique allows.
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Workout: EMOM 30 1- :30 Toes-to-Bar 2- 8 Single-Arm DB STOH per arm (20/35#) 3- :30 Burpees 4- 6 Single-Arm DB Renegade Rows per arm (20/35#) 5- 30/50 Double-Unders Track TOTAL REPS of TTB and Burpees
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Workout: Partner Workout – “Cindy on Wheels” AMRAP 24 P1 Completes 1 round of Cindy while P2 Bikes After the final Air Squat, P1 hops on the bike and P2 completes 1 round of Cindy Next round each partner completes 2 rounds of Cindy, then 3 rounds each. After 3 rounds each, start back over...
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