Skill Work: Muscle-Up Transition Skill Work (10 minutes) Workout: 4:00 Bike 4:00 AMRAP of 10 Walking Lunges + 8 Ring Rows 3:00 Bike 3:00 AMRAP of 10 Walking Lunges + 8 Ring Rows 2:00 Bike 2:00 AMRAP of 10 Walking Lunges + 8 Ring Rows 1:00 Bike 1:00 AMRAP of 10 Walking Lunges + 8...Read More

Strength: 12 minutes to complete 4-5 rounds of: 6 PVC Jump-Overs 8 Reverse-Grip Barbell Curls @31X1 tempo Goal is to increase height of PVC each round. Workout: AMRAP 7 12 Unbroken Ball Slams (20/30#) 12 Box Jump-Overs (20/24″) Rest 2:00 AMRAP 7 12/16 Calorie Row 16 Single-DB Shoulder-to-Overhead (Not alternating, 8 per arm, 35/50#)Read More

Strength: Back Squat 5 rounds of E2MOM 6-6-6-6-6 reps by round Increase weight each set. Workout: 5 Rounds for time: 16 Russian KB Swings (53/70#) 12 Push-Ups 8 Chest-to-Bar Pull-Ups Rest 1:00 between roundsRead More

Strength: Power Clean Barbell Cycling 12 minutes to complete 5 rounds of: 5 Touch-and-Go reps Increase weight each set. Take one breath between reps at the top. Workout: AMRAP 14 4 Heavy Power Clean Singles (125/185#) 8 Handstand Push-Ups 12 Sit-Ups 16 Lateral Hops over BarbellRead More

Strength: 12 minutes to complete 4-5 sets of: 100m Heavy Sandbag/Slam Ball Bear Hug Carry 8 Ring Dips Workout: 3 rounds of: 15 Double-DB Deadlifts (35/50#) / 30/50 DUs / Rest 2:00 3 rounds of: 15 Double-DB Hang Power Cleans / 15 Box Jumps / Rest 2:00 3 rounds of: 15 Double-DB STOH / 10...Read More

Workout: AMRAP 30 14 Box Step-Ups (20/24″) 14 Unbroken Ball Slams (20/30#) 10 SLOW Plank Shoulder Taps 8/10 SPRINT Calories 2 Wall Climbs (4 slow breaths while inverted)Read More

Strength: 5 rounds (10:00) of: :20 Hollow Rocks / :20 Rest :20 Reverse Snow Angels / :20 Rest :20 Speed Skaters / :20 Rest Workout: 21-15-9 Power Cleans (65/95) Front Squats Sit-Ups Rest 3:00 21-15-9 American KB Swings (55/70#) BurpeesRead More

Workout: 4 rounds of: AMRAP 6 500/400m Row Buy-In 15 Shoulder-to-Overhead (75/115#) 10 Lateral Hops over Barbell (5/5) 6 Pull-Ups OR 4 C2B OR 2 Muscle-Ups Rest 2:00 Pick up where you left off on AMRAP Also track Fastest AND Slowest Row DistancesRead More

Strength: 12 minutes to complete 5 sets of: Split Jerk – 2 reps Workout: For time: 15/12/9/6/3 Deadlift (155/225#) 10/8/6/4/2 HSPURead More

Strength: AMRAP 8 Increasing Farmer Carry ladder by 1x50ft length 10 Mountain Climbers + Down and back run between rounds Workout: 20:00 of continuous movement 4:00 Max Calorie Row 4:00 Max Rep Burpees to Pull-Up Bar 3:00 Max Calorie Row 3:00 Max Rep Burpees to Pull-Up Bar 2:00 Max Calorie Row 2:00 Max Rep Burpees...Read More