Workout: AMRAP 24 – Rowing – 3 “Inchworm +” – 10 DB Bent-Over Reverse Flies (no heavier than 15#) – 10 Controlled Banded Pallof Press per side Start at 100m on the rower and add 100m each round “Inchworm +” reps stay at 3 & Reverse flies and Pallof Press stay at 10 throughout the...Read 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. (Last performed on 4/6/2022) Workout: Complete two rounds of:AMRAP 310 Hang DB Snatch (5/5) (35/50#)20...Read More

Workout: FLEX Day (AMRAP 30) 8 Double DB Incline Bench Press (@20X2 tempo) 8 Barbell Bicep Curls (@21X1 tempo) 8 Hand-Release Push-Ups (pause at lockout) 4 Strict/Weighted Pull-Ups (ideally unbroken) 100ft. Heavy KB Farmer’s Carry (ideally unbroken) Rest ~1:30 between rounds TWO-MINUTE TESTER! Max Reps Slam Ball (20/30#) (Last performed on 10/18/2022)Read More

Strength: 12 minutes to complete 5 sets of: Push Jerk – 3 reps Workout: AMRAP 12Increasing Ladder by 1’s of:Hang Power Cleans (95/135#)Shoulder-to-Overhead (95/135#)Box Jumps (20/24″)Read More

Workout: EMOM 29(:40 on/:20 rest)1- Power Snatches (75/115#)2- Burpees3- Toes-to-Bar4- Double-Unders5- Rest Track TOTAL reps across all exercises and all rounds.Read More

Workout: 6 rounds straight through of: AMRAP 2 Calorie Bike AMRAP 2 8 Ring Rows / 10 Plate Ground-to-Overhead (25/45#) / 12 Walking Lunges (6/6)Read More

Strength: E2MOM x 5 Front Squat x 5 @ 30X1 Tempo Workout: 5 rounds for time: 10 Double-DB Deadlifts (35/50#) 5 Handstand Push-Ups 10 Double-DB Front Squats (35/50#) 5 Alternating Starfish Toe Touches per sideRead More

Strength: EMOM 12 1- 10 Double-DB Bench Press @30X1 tempo 2- 20 Lateral Jumps over Bench Workout: AMRAP 14 10 Lateral Hops over Barbell per side 10 Deadlift (135/185#) 10 SLOW Alternating Plank Knee-to-Elbow (5/5) 10 Calorie RowRead More

Workout: Partner Workout P1 – Bike 5/10/15 Cals / P2 – Dead hang from rig / Switch **Complete 10 Synchro Burpees** P1 – Bike 5/10/15 Cals / P2 – Hollow Body Hold /Switch **Complete 10 Synchro Burpees** P1 – Bike 5/10/15 Cals / P2 – Wall Sit / Switch **Complete 10 Synchro Burpees** P1 –...Read More

Strength: 12 minutes to complete 4-5 rounds of: 10 Alternating Renegade Rows (5/5) :20 Ring Support Hold (accumulate :20 per round) Workout: 5 x 3:00 rounds of: 8 Touch-and-Go Power Cleans (75/115#) 8 Unbroken Shoulder-to-Overhead 150m RUN! (OR 150/200m Row) Track SLOWEST round time!Read More