Strength: Every 2:00 for 6 rounds complete: 1 High Hang Squat Clean + 1 LOW Hang Squat Clean (pause just below knee) + 1 Squat Clean (reset before final rep) Increase weight each round if technique allows. Workout: AMRAP 6 6/9 Calorie Row 10 Wall Balls (14/20#) Rest 3 minutes AMRAP 6 6/9 Calorie Bike...Read More

FLEX DayComplete 5 rounds, NOT for time, of:10 Banded Good Mornings8 Double DB Bench Press Complex (Left Arm, Right Arm, Both Arms = 1)6 Ring Rows (@30X1 Tempo)4 “Inchworms Plus” w pause50 Double-Unders (or ~1:00 of DU Practice) Track COMBINED weights of heaviest successful DB Bench complex. Rest at least 1:30 between rounds. At any...Read More

Strength: Back Rack Reverse Lunge 12 minutes to build to a heavy set of 10 reps (5/5) Increase weight each set Workout: 4 Rounds for time: 16 Alternating DB Snatches (35/50#) 12 Box Jumps 8 Strict Pull-Ups 4 Unweighted Jumping Lunges per legRead More

Strength: Every 90 seconds for 7 rounds complete: 1 High Hang Squat Clean + 1 Front Squat Increase weight each round if technique allows. Workout: NOT for time: 150m Run 10 Snatches 150m Run 8 Snatches 150m Run 6 Snatches 150m Run 4 Snatches 150m Run 2 Snatches Increase weight on Snatches each round.Read More

Skill Work: Skill Development Thursday (Week 2 of 4) Workout: AMRAP 20 12/15 Calorie Bike 15 Single Dumbbell Push Press per arm (20/35#) 15 Banded Tricep Press-downs 5 Candlesticks / 10 Hollow Rocks / :20 Hollow Body HoldRead More

Strength: E2MOM 5 sets of 6 Back Squats Increase weight each round. Only ONE breath allowed between reps. Workout: 4 rounds for time: 10 Front Rack Reverse Lunges (65/95) 20 Pull-Ups 50 Double-Unders OR 30 Lateral Hops over BB OR 1:00 DU PracticeRead More

Strength: E2MOM – 5 sets of 3 Split Jerk Increase weight each round Workout: AMRAP 14 Row- increase by 5 Calories each round Handstand Push-Up- 7 reps per roundRead More

Strength: EMOM 10 Odd- :40 Max Ring Push-Ups Even- :40 Max Reps PVC Overhead Squats Workout: “Dirty Thirty” For Time 30 Box Jumps (20/24″) 30 Jumping Pull-Ups 30 Kettlebell Swings (26/35#) 30 Lunges 30 Knees-to-Elbows 30 Push Presses (35/45#) 30 Back Extensions (Barbell Good Mornings) 30 Wall Ball Shots (14/20#) 30 Burpees 30 Double-UndersRead More

Strength: Shoulder Press 12 minutes to build to a heavy set of 5 reps Workout: E2MOM x 10 Odd Rounds- SPRINT 150m Run Even Rounds- AMRAP 2 of 3 Pull-Ups / 6 Push-Ups / 9 Air Squats *pick up where you left off each round Today IS a Weight Vest dayRead More

Skill Work: Skill Development Thursday (Week 1 of 4) Workout: 5 Rounds for Reps (Dubs + Calories) :45 Alt Renegade Rows + :15 transition :45 Jump Rope + :15 transition :45 Knuckles-to-Toes + :15 transition :45 Bike + :15 transitionRead More