Workout: FLEX DAY 4 Rounds Not For Time: 10 Standing Arnold Press 12 Med Ball Sit-Ups 14 Kettlebell Swings – as heavy as possible 16 Banded Pull-Aparts At some point during the workout, athletes are to complete THREE different intervals on the Echo Bike: 1 x :90 effort, 1 x :60 effort, 1 x :30...Read More

Strength: Power Clean – TEST DAY 5 sets of 3 reps High Hang Power Clean (hip) + Hang Power Clean (just above knee) + Power Clean (touch-and-go from ground) Workout: For Time: 50/40 Calorie Row 50 Push-Ups 50/40 Calorie Row 50 Wall Balls (20/14#) 50/40 Calorie Row 16 Minute Time CapRead More

Strength: Deadlift 4×4 Workout: “The Ghost” 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute restRead More

Skill Work: Low Ring Skill Work (Ring Support + Ring Dips) Workout: For Time:Run 500m5 Wall Climbs + 1 second pause at inversion10 KB Goblet Reverse Lunge per leg10 Hand-Release Push-Ups + 1 second pause at lockout Run 400m4 Wall Climbs + 1 second pause at inversion8 KB Goblet Reverse Lunge per leg8 Hand-Release Push-Ups...Read More

Strength: Power Cleans 5×3 Power Clean + Hang Power Clean + Power Clean Workout: 5 minute AMRAP 12 Toes–to-Bar / 12 Box Step-Overs / 12 Alt DB Snatches (50/35#) Rest 2 minutes 4 minute AMRAP 8 TTB / 8 Box Step-Overs / 8 Alt DB Snatches Rest 2 minutes 3 minute AMRAP 4 TTB /...Read More

Strength: Back Squat E2MOM5×3 @31X1 tempo Workout: 4 Rounds For Time: 12 Shoulder-to-Overhead16 Lateral Hops over Barbell350/250m RowRead More

Workout: FLEX DAY4 Rounds Not For Time: 14 Alternating DB Bench Press12 Lateral Hops over Bench10 Knuckles to Toes8 Ring Rows (@21X1 Tempo)6 Burpee Broad Jumps At the start of the workout, after Round 2, and to complete the workout, complete a FAST 500m Run. (3 total runs)Read More

Strength: Back Squat E2MOM 5×4 Workout: Partner Workout: “I Go, You Go” 5 Rounds each, alternating movements, of: 15 Wall Balls 12 Hang Power Cleans 9 Lateral Burpee over BarbellRead More

Skill Work: Complete 5 x 3:00 Rounds of:4 Reps @11X1 Strict/Weighted Pull-Ups50 Double-Unders OR 50 Unbroken Lateral Hops over line OR :30 DU Practice15 Hand-Release Push-Ups + 1 second pause at lockout Time Trial: 1000m Row!!Read More

Strength: Power Cleans 5 Rounds of: Every 2:00 complete TWO sets of: High Hang Power Clean into Touch-and-Go Power Clean Workout: 7 Minute AMRAP 8 Double DB Shoulder-to-Overhead 10 Pull-Ups / 8 Chest-to-Bar / 4 Muscle-Ups 12 Box Jumps Rest 3 minutes 7 Minute AMRAP 8 Double DB Lateral Box Step-Over (20″) 10 Sit-Ups 12...Read More