Skill Work: Skill Development Thursday (Week 1 of 4) Workout: AMRAP 30 8/10 Calorie Bike 15 Alternating Bicep Curls per arm 10 Burpees 8/10 Calorie Bike 10 Walking Lunge Steps per leg 5 Wall ClimbsRead More

Strength: E2MOM – 6 sets of Front Squat Rounds 1-2: 6 reps / Rounds 3-4: 5 reps / Rounds 5-6: 4 reps Increase weight each round. 10 DB/Plate Lateral Raises between sets Workout: EMOM 15 (5 rounds) 1- 4-6 Muscle-Ups / 6-10 Pull-Ups 2- 10 Unbroken Heavy Wall Balls 3- 40 Double-Unders Work should take...Read More

Strength: E2MOM – 5 Shoulder Press 6 Broad Jumps between sets Increase weight each set. Workout: 4 rounds for time: 15 Double DB Push Press (35/50#) 10 Push-Ups + Renegade Rows 400m RunRead More

Strength: E2MOM x6 5 Touch-and-Go Power Cleans  10 1/2 V-Ups between sets Workout: AMRAP 12 Alternating Dumbbell Snatches (35/50#) Burpee Box Jump-Overs (20/24″) One rep of Snatch (per arm) + One Burpee Box Jump-Over Add one rep of each movement each round (L+R = 1 rep)Read More

Strength: E4MOM x5 10-8-6-4-2 Back Squat 150m Run Workout: For Time: 30-20-10 Power Cleans (65/95#) Toes-to-BarRead More

Workout: 3 Rounds of: 3 Min AMRAP Bike for Calories Rest 1:30 3 Min AMRAP 2 Wall Climbs 6 KB Hang Snatches per arm (not alternating) 10 Speed Skaters (5 per side, big lateral jumps) Rest 1:30 Pick up where you left off on the AMRAP Score #1 – Total Calories across all 3 rounds...Read More

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 9 Double-DB Box Step-Ups per leg 12 Controlled Banded Pallof Press per side 15 Double-DB Floor Press :45 Max Reps Double-Unders Track heaviest combined dumbbell weights for both Step-Ups AND Floor TOTAL combined Double-Unders (Example: 40’s for Step-Ups + 60’s for Floor Press = 200...Read More

Workout: 3 Rounds of: 800/1000m Row 2 Rounds of: 15 Hang Power Snatch (55/75#) 15 Sit-Ups Rest 2:00 25 minute Time CapRead More

Workout: E3MOM (2:00 work, 1:00 rest/rotate)Rd1- 150m Run – Burpees in remaining time Rd2- 200/250m Row – Sit-Ups in remaining time Rd3- 15/20 Calorie Bike – Dead Hang from Rig in remaining time(Complete 3 times – 27 total minutes) Track TOTAL reps of Burpees and Sit-Ups over all three rounds.Read More

Workout: EMOM 28 (7 rounds) 12 Alternating In-Place Reverse Lunges (6/6) 12 Alternating Bicep Curls per arm (20/35#) 12 Slow Banded Pull-Aparts 30/50 Double-Unders (volume based on ability, not F/M)Read More