Strength: EMOM 9Push Press @ 50%9,7,5,7,9,7,5,7,9 Workout: AMRAP 5 Cindy – 15 second transition – AMRAP 3 Max-Effort Ball Slam OR Alternating Dumbbell Snatch – 15 second transition – AMRAP 5 CindyRead more

Skill: Burpee Magic Number Test Set Strength: 1 Power Snatch at 55% every :15 for 50 Reps Workout: EMOM14 Magic Number Burpees ODD 12/9 Calories EVENRead more

Strength: EMOM 10 Back Squat Athletes will start with 10 reps at 30% and increase by 5% as 1 rep is dropped each minute. The final minute will be 1 rep at 75%. Workout: AMRAP 161 Power Clean and Jerk @ 50% (of last week’s Clean and Jerk)10 Box Jump Overs 24/30″ Increase 1 rep on Clean and Jerk each roundRead more

Strength: 15 minutes to find 1RM Clean and Jerk Workout: AMRAP 720 Alternating Toe Taps to Slam Ball (10/side)10 Ball Slams1 Down and Back Shuttle Run Rest 2 Minutes AMRAP 710 Air Squats5 Pull-Ups1 Wall WalkRead more

Skill Work: Mobility! Workout: AMRAP 2510 Push Ups15 Kettlebell Swings (53/35)20 Alternating Starfish Toe Touches (10/side)25 Calorie RowRead more