Workout: AMRAP 24 – Rowing – 3 “Inchworm +” – 10 DB Bent-Over Reverse Flies (no heavier than 15#) – 10 Controlled Banded Pallof Press per side Start at 100m on the rower and add 100m each round “Inchworm +” reps stay at 3 & Reverse flies and Pallof Press stay at 10 throughout the workoutRead more

Strength: Squat Snatch Every 2:00 seconds for 6 rounds complete: 1 High Hang Squat Snatch + 1 LOW Hang Squat Snatch (pause just below knee) + 1 Squat Snatch (reset before final rep) Increase weight each round if technique allows. (Last performed on 4/6/2022) Workout: Complete two rounds of:AMRAP 310 Hang DB Snatch (5/5) (35/50#)20 Double-Unders – Rest 1 minute – AMRAP 39/12 Calorie Bike12 Sit-Ups – Rest 1 minute – Pick up where you left off the second time through.Read more

Workout: FLEX Day (AMRAP 30) 8 Double DB Incline Bench Press (@20X2 tempo) 8 Barbell Bicep Curls (@21X1 tempo) 8 Hand-Release Push-Ups (pause at lockout) 4 Strict/Weighted Pull-Ups (ideally unbroken) 100ft. Heavy KB Farmer’s Carry (ideally unbroken) Rest ~1:30 between rounds TWO-MINUTE TESTER! Max Reps Slam Ball (20/30#) (Last performed on 10/18/2022)Read more

Strength: 12 minutes to complete 5 sets of: Push Jerk – 3 reps Workout: AMRAP 12Increasing Ladder by 1’s of:Hang Power Cleans (95/135#)Shoulder-to-Overhead (95/135#)Box Jumps (20/24″)Read more

Workout: EMOM 29(:40 on/:20 rest)1- Power Snatches (75/115#)2- Burpees3- Toes-to-Bar4- Double-Unders5- Rest Track TOTAL reps across all exercises and all rounds.Read more