TWO-MINUTE TESTER: LIGHT Wall Balls (10/14#) Strength: Squat Snatch Every 90 seconds for 7 rounds complete: 1 SLOW Snatch Pull (with pause in extension) + 1 Squat Snatch (w 2 count pause in catch) + 1 Squat Snatch Increase weight each round if technique allows. Workout: AMRAP 15 150m Run 8 Handstand Push-Ups 12 Russian...Read More

Strength: 12 minutes to complete 4-5 rounds of: 5 Ring Dips 5 Tall Cleans Workout: Complete FOUR rounds of: AMRAP 4 6 Hang Power Cleans (95/135#) 9 Push-Ups 12 Box Jumps Rest 1:30 between rounds and pick up where you left off each roundRead More

Strength: 12 minutes to complete 5 sets of: Push Press – 4 reps Workout: AMRAP 15 2 Single-Arm DB STOH per arm (not alternating) (35/50#) 2 Pull-Ups 200/250m Row 4 Single-Arm DB STOH per arm (not alternating) (35/50#) 4 Pull-Ups 200/250m Row 6 Single-Arm DB STOH per arm (not alternating) (35/50#) 6 Pull-Ups 200/250m Row...Read More

Skill Work: Handstand/Handstand Push-Up/Handstand Walk Skill Work (12 minutes) Workout: EMOM 12 (:30 work, :30 rest) 1- HEAVY Wall Balls (20/30#) 2- Double-Unders Track two totals: 1- Total Wall Balls 2- Total DUsRead More

Strength: Power Snatch Complex E2MOM x 5 High Hang Power Snatch + Low Hang Power Snatch (pause below knee) + Snatch Pull + Power Snatch Workout: AMRAP 14 8 Power Cleans (75/115#) 8 Shoulder-to-Overhead (75/115#) 12 Lateral Hops over Barbell (6/6) 12 Sit-UpsRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: – 8 Double-DB Bulgarian Split Squats per leg – 8 Half-Kneeling Single-Arm DB Press per arm – 12 Slam Ball Sit-Ups (throw into wall) – 12 Slow Birddogs – :40 of Double-Unders Track heaviest successful COMBINED weight of Split Squats and Press. (30L+30R for Squats...Read More

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Workout #1: AMRAP 6 10 Cal Bike 10 Plank Up-Downs Rest 3 Workout #2: AMRAP 6 40 Double-Unders 10 Ball Slams Rest 3 Workout #3: AMRAP 6 3 Wall Climbs 20 Med Ball Russian TwistsRead More

Strength: 15 Minutes of Double-Under Skill Work Workout: 4 Rounds – NOT for time 15 Dumbbell or Kettlebell Floor Press12 Controlled Mini-Banded Clamshells per side9 SLOW Plank Up-DownsRun 500mRead More

Workout: For time: 50 Calorie Row  25 Clean and Jerks 75/45  400m Run  25 Snatch 75/45 400m Run 25 Thrusters 75/45 400m Run  25 Overhead Squats 75/45 The goal for today is to push the pace on the cardio. When you approach the bar, have a weight that allows for a minimum of 5-7 reps every...Read More