Strength: E2MOM – 6 sets of Back Squat Rounds 1-2: 5 reps / Rounds 3-4: 4 reps / Rounds 5-6: 3 reps Increase weight each round. 10 DB/Plate Front Raises between sets. Workout: For time and Max Load: 10 Touch-and-Go Power Clean and Jerks 5 Burpees + HIGH Jump Rest 2 minutes 10 Heavier Power...Read More

Skill Work: Skill Development Thursday (Week 2 of 4) Workout: AMRAP 20 (for quality) 8 Sand Bag / Slam Ball Over Shoulder 100ft Unbroken Heavy DB/KB Farmer Carries 10 Plate Sit-Up (15/25#) 100 Speed Steps w Jump Rope (Running in place singles)Read More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 1 Power Snatch + 3 Hang Power Snatches 8 Controlled Ring Push-Ups 1:00 MAX Calorie Row Increase weight each round if technique allows. Track heaviest weight for Barbell AND TOTAL Calories over all 5 rounds.Read More

Strength: Squat Clean Every 90 seconds for 7 rounds complete: 1 SLOW Clean Pull (with pause in extension) + 1 Squat Clean (w 2 count pause in catch) + 1 Squat Clean Increase weight each round if technique allows. Workout: Complete the following 4x (:45 work / :30 rest) 1- Indoor Shuttle Runs (down =...Read More

Strength: AMRAP 12 2 Weighted/Strict Pull-Ups 6 Box/Bench Dips 10 Slam Ball on Shoulder Step-Ups (5/5) (20/24″) NOT “For Time,” just keep it moving. Workout: 5 rounds for time: 12 Alternating DB Snatches (35/50#) 10 Toes-to-Bar 8 Tall Box Jump-Overs (24/30″)Read More

Strength: Squat Clean Complex 12 minutes to complete 5 rounds of: High Hang (Hip) Squat Clean + Front Squat + Squat Clean Reset before final rep Increase weight as technique allows. Workout: AMRAP 16 6 Touch-and-Go Deadlifts 10 Hand-Release OR Deficit Push-Ups 9/12 Calorie Bike (Fast) Increase weight on Deadlift each round.Read More

Skill Work: Skill Development Thursday (Week 1 of 4) Workout: 4 x 4:00 rounds of: Row 500m In remaining time, complete Max Reps of: 1- American KB Swings (35/53#) 2- Wall Climb 3- American KB Swings 4- Wall Climb Track total reps of Swings and Wall Climbs.Read More

Strength: E2MOM – 6 sets of Back Squat Rounds 1-2: 6 reps / Rounds 3-4: 5 reps / Rounds 5-6: 4 reps Increase weight each round. 10 DB/Plate Standing External Rotations between sets. Workout: 4 rounds for time: 4 Muscle-Ups OR 7 Chest-to-Bar Pull-Ups OR 10 Pull-Ups 20 Double-DB Shoulder-to-Overhead (35/50#) 50 Double-UndersRead More

Time Trial: 1 Mile Run Test We will RE-Test this during our next Deload Week Workout: In remaining time, complete FLEX Day type flow of: 10 Double-DB Bench Press (2 count pause at lockout overhead) 10 Plate/DB Bent-Over Reverse Flies 10 Controlled Tuck-UpsRead More

Strength: Power Snatch Complex E2MOM x6 5 Touch-and-Go Power Snatches 8 1/2 V-Ups between sets (4/4) Workout: AMRAP 12 Hang Power Clean (95/135#) Burpee Box Jump (20/24″) Start with 1 rep of each, then add one rep per movement until the workout ends.Read More