Strength: 12 minutes to complete 3 rounds of: 10 Empty Barbell Z-Press10 Empty Barbell Bicep Curls10 Strict Hanging Knee Raises / Laying Leg Raises Workout: 5 Rounds for time: 10 Power Snatches (55/75#) 10 Box Jump-Overs (20/24″) 250/350m RowRead More

Strength: E4MOM for 4 rounds of: 9 SLOW Banded Pull-Aparts 6 Single DB/KB Single-Leg Romanian Deadlifts per side 3 Wall Climbs Workout: AMRAP 14 “Strict Cindy” 5 Strict Pull-Ups/Ring Rows 10 Hand-Release Push-Ups 15 Air SquatsRead More

Strength: 12 minutes to complete 4 rounds of: 100ft Double DB/KB Farmer’s Carry Pistol Squat Practice in between carries. Workout: AMRAP 20 400m Run 10 Single-DB Hang Clean + Jerk per arm, not alternating (35/50#) 15 Sit-Ups 20 Lateral Hops over DBRead More

Workout: Barraza Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee Bar Muscle-Ups U.S. Army Staff Sgt. Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi,...Read More

Skill Work: Double-Under Practice Workout: 6 Rounds for Cals/Reps: :45 Max Cal Row + :15 Rest/Rotate :45 Alternating Dumbbell Snatches (35/50#) + :15 Rest/Rotate Rest additional 1:00 between roundsRead More

Strength: Front Squat E2MOM5 sets of 4 reps Workout: AMRAP 5 10 Cal Bike 20 Russian KB Swings Rest 3 min AMRAP 5 10 Burpees 10 Pull-UpsRead More

Strength: FLEX DAY 5 Rounds of E3MOM 6 Dumbbell Bench Press @30X1 12 Banded Pull-Downs 14 Weighted DB Step-Ups (7/7) (20/24″) Workout: 4 Rounds for Time: Row 250m 15 Push Press (75/115#) 15 Toes-to-BarRead More

Strength: Snatch Complex E2MOM5 rounds of:High Hang Squat Snatch + Touch-and-Go Squat Snatch Workout:Read More

Strength: Back Squat E2MOM 5 sets of 4 reps Increase weight each set. Workout: 4 Rounds for Time: 15 Wall Balls (14/20#)12 Hang Power Snatches (55/75#)9 Burpees over the BarbellRest 1:30 between roundsRead More

Skill Work: Muscle-Up Skill Work Workout: 3 Rounds 1:00 Bike for Cals :30 Rest 1:00 Hand-Release Push-Ups :30 Rest 1:00 DB Hang Power Cleans (20/35#) :30 Rest Track Total Cals + RepsRead More