Cardio: TEST WEEK!!! 1 Mile Run Time Trial Strength: Power Snatch 5 sets of 3 reps E2MOM High Hang Power Snatch (Hip) + Hang Power Snatch (just above knee) + Power Snatch (touch-and-go from ground)Read More

Strength: TEST WEEK!!! EMOM4 3-3-3-3 Shoulder Press Rest 1 min EMOM4 2-2-2-2 Push Press Rest 1 min EMOM4 1-1-1-1 Push Jerk Workout: AMRAP 12 5 Squat Cleans (135/95) 10 Pull-Ups 15 Lateral Hops over BarbellRead More

Strength: Power Snatches E2MOM5×3 Power Snatch + Hang Power Snatch + Power Snatch Workout: For Time: Row 1,000m 16 Power Cleans (135/95) Rest 2 minutes Row 500m 12 Squat Cleans (135/95) Rest 2 minutes Row 250m 8 Thrusters (135/95)Read More

Skill Work: Handstand Push-Up / Walk Practice Workout: AMRAP 14 20 Unweighted Lunge Steps 15 Sit-Ups 10 Steady Plank Up-Downs 15 Calorie Bike :20 Dead Hang (accumulated time of actually hanging)Read More

Strength: Front Squat E2MOM 5×2 @31X1 tempo Workout: 16:00 “EMOM” (:40 on, :20 rest) 1- Burpee Pull-Up 2- Med Ball Clean 3- Double-Unders 4- Forearm PlankRead More

Strength: 5 Sets of E2MOM10-8-6-4-2Push Press Workout: For Time:21-15-9Calorie RowShoulder-to-OverheadBall Slam (heavy but unbroken)Forward Hops over RowerRead More

FLEX DAY 5 Rounds Not For Time: 15 Box-Elevated HEAVY Single-KB Deficit Deadlift @30X1 tempo 10 DB/Plate Lateral Raise @30X1 Tempo 5 Slow Ring Row 150m Run SPRINT Rest ~2 minutes between roundsRead More

Skill Work: Muscle-Up Practice Workout: 5 Rounds for Time: 28 Double-Unders 14 Alternating DB Snatch 7 Toes-to-Bar Rest 1:00 between roundsRead More

Strength: 5 set E2MOM 1 Shoulder Press + 2 Push Press + 3 Push Jerk Increase weight each set for as long as technique allows. Workout: AMRAP 7 10/8 Calorie Bike 15 Plate Ground-to-Overhead Rest 4 minutes AMRAP 7 10 Alternating Single DB Renegade Rows (5/5) 15 Box JumpsRead More

Flex Day: FLEX DAY 5 Rounds of E3MOM 6 Barbell Bench Press @20X1 10 Pistol Squats (5/5) 14 Controlled Banded Pull-Aparts Workout: AMRAP 12 Row 250m 5 Inchworms + Hand-Release Push-Up 10 Front Rack Reverse Lunges (65/95#)Read More