Strength: EMOM 103 Back Squat @ 60% Workout: For time21-15-9Pull Ups / Ring RowsPush UpsWall BallsAlternating Dumbbell Snatch (50/35)Read More

Workout: EMOM 3030 Lateral Rower Hops7 “Bar-Facing” Burpees over Rower12/9 Calorie Row Intended Stimulus: High Intensity Cardio.Read More

Strength: EMOM 102 Shoulder Press + 1 second pause overhead in lockout Track the heaviest weight completed with proper technique and tempo. Workout: For time5 rounds of:1 round of DT 115/75150m RunRest 2 minutes between roundsRead More

For time:100 Kettlebell Swings50 Steps Walking Lunge100 Sit-Ups50 Box Jump-Overs1000 Meters Row or Run At-Home Version: 100 Kettlebell Swings / 50 Steps Walking Lunge / 100 Sit-Ups / 50 Box Jump-Overs / 1000 Meters RunRead More

For time:25 Snatch @55%Every time you drop the bar:Run 400m 25 Snatch @ 55%Every time you drop the bar:10 Bar-Facing Burpees 25 Snatch @55%Every time you drop the bar:Row 15/10 Calories The workout ends when the athlete completes their 75th rep. The 25 reps checkpoints just change the “bar dropping” penalty. Intended Stimulus: Barbell cycling...Read More

Strength: EMOM 105 Back Squat @ 50-55% Workout: AMRAP 147 Power Cleans 95/659 Toes-to-Bar11 Wall Balls Intended Stimulus: Aim to complete Power Cleans in no more than two sets and Wall Balls unbrokenRead More

Strength: EMOM 103 Strict Press 2 second pause at the lockout (overhead) position Feel free to add weight over the course of the EMOM, but stop before form breaks down. Workout: For time:21-15-9Burpees50 Double-Unders after each round Rest 3 For time:21-15-9Pull Ups50 Double-Unders after each round Track FINAL TIME at the end of the second...Read More

Strength: 3 Rounds3 Turkish Get-Ups per side5 Slow Birddogs per side Rest :90 between rounds Track heaviest weight used for Turkish Get-Ups. Workout: AMRAP 20150m Run25 Kettlebell Swings 55/3525 Box Jumps Intended Stimulus: Steady tempo throughout, planned short rests between sets Aim to complete Swings in 2-3 sets each round. Power comes from hips! At-Home...Read More

Strength: EMOM 105 Deadlift at 40-45% Workout: AMRAP 1310 Toes to Bar12/9 Cal Row10 Wall Ball At-Home Version:10 Leg Lowers20 PVC/Broomstick Sumo Deadlift High Pulls10 PVC/Broomstick Thrusters OR 5 Single-Arm DB/KB Thrusters per armRead More

3 rounds of:1 min Max-Effort Hang Dumbbell Clean & JerkRest 1 min1 min Forearm Plank (nothing to track here)Rest 1 min1 min Max-Effort Hang Dumbbell Snatch 50/35Rest 1 min1 min Hollow Rocks/Boat Pose (nothing to track here)Rest 1 min and repeat Intended Stimulus: Steady tempo, aim to hang onto that dumbbell! Track Total Reps of...Read More