Workout: AMRAP 14 Increasing ladder by 2’s Double-DB STOH (35/50#) Box Jump-Overs (20/24″) Double-DB Hang Cleans (35/50#) 1 Wall Climb between rounds TWO-MINUTE TESTER! Max Calorie Echo Bike (Last performed on 8/19/2022)Read more

Strength: 12 minutes to complete 4 rounds of: 20 Steps DB Walking Lunge 4 “Inchworm +” 1 Max Effort Deadhang Workout: *Murph Prep Day* AMRAP 5 5 Pull-Ups / 10 Push-Ups / 15 Air Squats – 4:00 to run 400m – AMRAP 5 4 Pull-Ups / 8 Push-Ups / 12 Air Squats – 4:00 to run 400m – AMRAP 5 3 Pull-Ups / 6 Push-Ups / 9 Air Squats Run 400m *Weight vest optionalRead more

Strength: 12 minutes to complete 5 sets of: Push Press – 3 reps Workout: 4 Rounds for time: 20 Power Clean and Jerks (75/115#) 20 Lateral Hops over barbell 20 Sit-UpsRead more

Workout: Coach Mitch’s Engine Builder 4/15/2023 40min EMOM *without vestOdd minutes – 20 Calorie RowEven minutes – 1 Round of Cindy (5 Pull-Ups / 10 Push-Ups / 15 Air Squats) This workout is designed to be a nice steady grind for 40 minutes!Many athletes won’t be able to complete all of the prescribed volume within the minute, so the best way to scale is to find a variation that allows for somewhere between 45 and 50 seconds of work each minute!Read more

Strength: Squat Clean Every 2:00 for 6 rounds complete: 1 High Hang Squat Clean + 1 LOW Hang Squat Clean (pause just below knee) + 1 Squat Clean (reset before final rep) Increase weight each round if technique allows. Workout: AMRAP 20 400m Run 5 Squat Cleans (95/135#) 10 Shoulder-to-Overhead (95/135#) 15 Sit-UpsRead more