Workout: Coach Mitch’s Engine Builder 5/5/2023 Barbara5 rounds for time-20 Pull-Ups-30 Push-Ups-40 Sit-Ups-50 Air SquatsRest 3 mins between rounds Weight Vests are not encouraged for this weekend’s workout. Explanation: Athletes must complete all 20 Pull-Ups before moving onto the 30 Push-Ups and so on, but sets are not expected to be unbroken. Break movements into...Read More

Strength: Squat Clean Every 90 seconds for 7 rounds complete: 1 High Hang Squat Clean + 1 Front Squat Increase weight each round if technique allows. (Last completed on 5/6/2022) Workout: NOT for time: 150m Run / 10 Snatches 150m Run / 8 Snatches 150m Run / 6 Snatches 150m Run / 4 Snatches 150m...Read More

Workout: Three rounds of: 1- Row 2:00 for Calories 2- AMRAP 2 – 2 Wall Climbs + 10 Ball Slams (20/30#) 3- Bike 2:00 for Calories 4- AMRAP 2 – 12 Russian KB Swings (35/53#) + 6 BurpeesRead More

Strength: E2MOM x 5 Front Squat x 4 (no tempo) Workout: 5 rounds for time: 12 HEAVY Wall Balls (20/30#) 50 Double-Unders (30 reps as a Scaled option)Read More

Workout #1: AMRAP 8 Increasing Ladder: 1- Pull-Up 2- Hand-Release Push-Ups Pull-Ups go up by 1, HRPU remain double the reps of Pull-Up (Ex: 1 Pull-Up + 2 HRPU, 2 Pull-Up + 4 HRPU + 3 Pull-Up + 6 HRPU) Workout #2: EMOM 10 1- 8 Double-DB Bent-Over Reverse Flies + 8 Double-DB Front Raises...Read More

Strength: 12-15 minutes to build to a 1RM Split Jerk! Workout: AMRAP 15 14 Alternating DB Snatches (35/50#) 12 Sit-Ups 10 Handstand Push-Ups Run 500mRead More

Workout: Coach Mitch’s Engine Builder 4/29/2023 6 x 5:00 RoundsRun 400mMax-Effort rounds of Cindy in remaining time(pick up where you left off each round) Track TOTAL completed Cindy rounds over all 6 rounds.Read More

Strength: Overhead Squat Every 90 seconds for 7 rounds complete: 4 reps (@31X1 Tempo) Increase weight each round if technique allows. Workout: For Time: 10-2, decreasing by 2’s of: Burpee Box Jump (20/24″) Toes-to-Bar Thruster (75/115#)Read More

Workout: AMRAP 30 12 American KB Swings (35/53#) 6 Staggered-Stance Bent-Over KB Rows per arm 12 Alternating Starfish Toe Touches (6/6) 150m Jog :30-:45 Forearm PlankRead More

Strength: 12 minutes to complete 4-5 rounds of: 3 Weighted/Strict/Banded Chin-Ups (4 reps of Pull-Up on 4/5/2023) 100ft Mixed-Grip Carry Workout: Partner Workout: I Go, You Go 5 Rounds, NOT for time: 4 Bench Press (@30X1 Tempo) 8 Hand-Release Push-Ups (explosive!) 12/16 Calorie Row SPRINT P1 Completes 4 reps of Bench Press with P2 as...Read More