Workout: 2K Row Re-Test! Strength: In remaining time, complete FLEX Day type flow of: 12 Double-DB Push Press 12 Alternating Bicep Curls (6/6) (same weights?) 8 Strict Hanging Knee/Straight Leg Raises 8 Controlled Banded Pull-ApartsRead More

Skill Work: 12 Minute Skill Session: Turkish Get-Up Workout: 2 Rounds for Reps + Calories of: 2:00 Hand-Release Push-Ups 2:00 Medium Russian KB Swings 2:00 Double-Unders 2:00 Bike for Calories Rest as needed between movements and rounds. This is NOT a “For Time” workout.Read More

Workout: 5 rounds, NOT for time, of: 10 Unbroken Weighted Box Step-Ups (5/5) 8 Burpees 6 Ring Rows @2121 tempo 10 DB/Plate Front Raises 250m Row (Fast-pace) Rest 1:30 between roundsRead More

Workout: AMRAP 30 Run 400m 20 Steps Walking Lunge 15 Sit-Ups 3 Wall Climbs w pause at most inverted positionRead More

Strength: TEST DAY! Build to a Front Squat 1RM E2MOM – 6 sets of Front Squat Rounds 1-2: 3 reps / Rounds 3-4: 2 reps / Rounds 5-6: 1 reps Increase weight each round. Workout: Row 1,000m Rest 2:00 Row 750m Rest 1:30 Row 500m Rest 1:00 Row 250m Track TOTAL time to complete entire...Read More

Skill Work: Skill Development Thursday (Week 4 of 4) Workout: 4 rounds for MAX CALORIES + REPS of: 1 minute Echo Bike 1 minute of Hand-Release Push-Ups w pause at lockout 1 minute Ball Slams (20/30#) Rest 2 minutesRead More

Strength: Squat Snatch Complex 12 minutes to complete 5 rounds of: 2-second Halting Squat Snatch (1 inch off ground) + Floating Squat Snatch + Squat Snatch Reset before final rep Workout: AMRAP 12 15 Overhead Squats (65/95#) 10 Toes-to-Bar 5 Alternating Front Rack Reverse Lunges per legRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 8 DB Bench Press Complex (L + R + Both = 1) 10 Barbell Curls (@21X1 tempo) 12 Half-Kneeling Banded Rows per arm (@20X1 tempo) :30 Max DUs IMMEDIATELY INTO :30 Max Burpees Count TOTAL reps between both movementsRead More

Strength: 12 minutes to build to a heavy complex of: 2 Split Jerk Reset at shoulder between reps. Pause for 2 seconds in the split of the first rep, second rep at speed. Increase weight each round. Workout: 3 Rounds for time: Run 400m 12 Pull-Ups OR 8 Chest-to-Bar Pull-Ups OR 6 Muscle-Ups 12 Shoulder-to-Overhead...Read More

Strength: Squat Snatch Every 2:00 seconds for 6 rounds complete: 1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch Increase weight each round if technique allows. Workout: 4 Rounds for time: 15 Wall Balls (14/20#) 15 Hang Power Cleans (65/95#) 30 Lateral Hops over BarbellRead More