Strength: 12 minutes to complete 4-5 rounds of: 3 Strict/Weighted Pull-Ups 6 FAST/Clapping Push-Ups 9 Banded Pull-Aparts Workout: AMRAP 12 6 Handstand Push-Ups 12 Russian KB Swings (53/70#) 24 Double-UndersRead More

Strength: Clean Complex 1 set every 90 seconds for 7 sets of: Power Clean + Touch-and-Go Squat Clean Workout: For Time: 425/500m Row 10 Burpees 10 Shoulder-to-Overhead (75/115#) 650/750m Row 15 Burpees 15 Shoulder-to-Overhead (75/115#) 850/1000m Row 20 Burpees 20 Shoulder-to-Overhead (75/115#)Read More

Strength: Snatch Complex 1 set every 90 seconds for 7 sets of: Power Snatch + Touch-and-Go Squat Snatch Workout: “Cement Mixer” (CompTrain Benchmark Workout) 7 Rounds, On the 3:00 400 Meter Run 12 Toes to Bar Score is slowest roundRead More

Workout: 9 rounds of E3MOM Rounds 1, 4, 7- Row 400/500m Rounds 2, 5, 8- Bike 2:00 Rounds 3, 6, 9- 300ft. Object CarryRead More

Strength: 15 minutes to complete 5 rounds of: 6 Pendlay Row 12 Dumbbell Flies (light/moderate weight) 18 Controlled Body Saws Workout: 4 Rounds for Time: 8 Burpee Pull-Ups 12 Alternating 1/2 V-Ups 16 Alternating Hang DB Snatch (35/50#)Read More

Strength: Back Squat E2MOM5 sets of 4 reps Workout: AMRAP 630 Double-Unders + 1 Handstand Push-Up30 DUs + 2 HSPUs30 DUs + 3 HSPUs… and so on, adding 1 HSPU each round Rest 3 minutes AMRAP 610 Ball Slams + 1 Slam Ball Reverse Lunge per leg10 Ball Slams + 2 S.B. Rev. Lunges per...Read More

Strength: 12 minutes to complete 5 rounds of: 8 1/2 Kneeling DB Press per arm 8 Single-Arm Renegade Rows per arm 8 Strict Toes-to-Bar/Hanging Knee Raises Workout: AMRAP 14 Run 150m 10 Hang Power Clean (65/95#) 8 Push Press (65/95#) 6 BurpeesRead More

Workout: EMOM 30 1- 3 Wall Climbs 2- 15 Unbroken Russian KB Swings 3- 10/15 Burpees (rep selection should allow for at least :15 of rest each minute) 4- 15 Slow KB Romanian Deadlifts 5- 30/50 Double-UndersRead More

Strength: 12 minutes to complete 5 rounds of:16 Alternating Reverse Back Rack Lunges + 10 Push Press Workout: E3MOM for 5 Rounds of: 150m Run 15 Unbroken Lighter Wall Balls (10/14#) 10 Sit-UpsRead More

Skill Work: Double-Under Skill Work Workout: For Time: 800m/1000m Row / 20 Hand-Release Push-Ups / 20 Alternating Box Step-Ups w Med Ball (20/24″) (14/20#) 600m/750m Row / 15 Hand-Release Push-Ups / 20 Alternating Box Step-Ups w Med Ball 400m/500m Row / 10 Hand-Release Push-Ups / 20 Alternating Box Step-Ups w Med Ball 200m/250m Row /...Read More