Workout: 10 Rounds of Rowing: 1:00 On / 1:00 Off Track TOTAL CALORIES completed over all 10 rounds of work Strength: FLEX Day In remaining time, NOT for time: 14 Alternating DB Bicep Hammer Curls (7/7) 12 Bent-Over Rows (using same DBs) 10 Double-DB Front Squats (using same DBs) Increase weight each round if technique allows.Read more

Strength: E2MOM – 5 sets of 4 Push Press Increase weight each round. Take ONE breath at the top of each rep. Between sets perform 10 Starfish Toe Touches. Workout: 5 rounds for time: 15 Box Jumps (20/24″) 12 Hand-Release Push-Ups 9 Toes-to-BarRead more

Strength: Squat Snatch Complex 12 minutes to complete 5 rounds of: High Hang (Hip) Squat Snatch + Overhead Squat + Squat Snatch Reset before final rep Workout: 2K Row Test We will RE-Test this during our first Deload Week Three round Cool Down, NOT for time: 10 Banded Good Mornings 10 Knuckles to Toes Then: 1:00 per side Couch stretch 1:00 per side Pigeon stretch 1:00 Dead HangRead more

Skill Work: 12 Minute GOAT Session (1/3) Inverted Work. Workout: AMRAP 25 – Partner Workout Partner 1- 12/15 Calorie Bike / Partner 2- AMRAP of 10 Slam Balls + 1 “Inchworm +” / Switch Partner 1- 15 Russian KB Swings / Partner 2- Plank Medley / SwitchRead more

Strength: E2MOM x6 of Back Rack Reverse Lunges Rounds 1-2: 6 reps per leg Rounds 3-4: 5 reps per leg Rounds 5-6: 4 reps per leg Increase weight each round. 10 DB/Plate Lateral Raises between sets Workout: EMOM 12 (4 rounds) 1- 12 Unbroken Heavy Wall Balls 2- 6-10 Strict Pull-Ups 3- :30 Double-Unders Track Wall Ball WEIGHT + TOTAL Double-Unders completed.Read more