Skill Work: Skill Development Thursday (Week 3 of 4) Workout: 4 x 4:00 Rounds + 1:00 Rest between rounds Each round starts with a 500m Row Buy-In followed by “Max Reps” of a movement in the remaining time. 1 & 3- Med Ball Box Step-Overs (20/24″) (14/20#) 2 & 4- Burpee to Pull-Up Bar Target...Read More

Strength: E2MOM – 5 sets of 3 Push Jerk Increase weight each round.Take ONE full breath and pause at the top of each rep. Between sets perform 10 SLOW Plate Bicep Curls @2020 tempo Workout: AMRAP 6 8 Handstand Push-Ups 12 Double-DB Deadlifts (35/50#) Rest 3 AMRAP 6 12/15 Calorie Bike 8 Hand-Release Push-UpsRead More

Strength: E2MOM – 6 sets of Front Squat Rounds 1-2: 4 reps / Rounds 3-4: 3 reps / Rounds 5-6: 2 reps Increase weight each round. 3 Inchworm Walkouts between sets Workout: AMRAP 18 400m Run 10 Toes-to-Bar 5 Power Clean Singles If the 5 reps of the previous round were successful (and technically sound),...Read More

Strength: 12 minutes to complete of 4-5 rounds of: 3 Weighted/Strict Chin-Ups 4 Linked Broad Jumps Workout: Cuspis Juneteenth WOD – 6/19/1865 Partner Workout – Alternate movements 6 rounds for time: 19 Double-DB Push Press (20/35#) 18 Calorie Row 65 DUsRead More

Strength: E2MOM – 6 sets of Front Squat Rounds 1-2: 5 reps / Rounds 3-4: 4 reps / Rounds 5-6: 3 reps Increase weight each round. 10 DB/Plate Bent-Over Reverse Flies between sets Workout: “Jackie” For time:1000m row50 Thruster (35/45#)30 Pull-upsRead More

Skill Work: Skill Development Thursday (Week 2 of 4) Workout: AMRAP 30 (for quality) 10 Sand Bag / Slam Ball Over Shoulder 200ft Heavy Farmer Carries 10 Hollow Rocks OR :20 Hollow Body Hold 30/50 Double-UndersRead More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 1 Power Clean + 3 Hang Power Cleans 10 Dips 10 SLOW PVC Banded Lat Pull-Downs :45 Max Calorie Bike Increase weight each round if technique allows. Track heaviest weight for Barbell AND TOTAL Calories over all 5 rounds.Read More

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. Prioritize control over weight. Workout: AMRAP 15 150m Run 10 Handstand Push-Ups 20 Russian KB Swings...Read More

Strength: E2MOM – 5 sets of 4 Push Press Increase weight each round. Workout: 5 rounds for time: 15 Box Jumps (20/24″) 12 Hand-Release Push-Ups 9 Toes-to-BarRead More

Strength: Squat Snatch Complex12 minutes to complete 5 rounds of:High Hang (Hip) Squat Snatch + Overhead Squat + Squat SnatchReset before final rep Workout: 2K Row Test! We will RE-Test this during our first Deload WeekRead More