Strength: E2MOM x5 Seated Barbell Press (@31X1 tempo) x 5 reps Complete 10 SLOW Plank Shoulder Taps between sets Workout: 4 rounds for time: 15 Barbell Shoulder-to-Overhead (95/135#) 12 Knuckles-to-Toes 9 Hand-Release Push-Ups 400m RunRead more

Strength: 12-15 minutes to build to a heavy set of 4 touch-and-go Power Cleans Workout: AMRAP 12 Alternating Dumbbell Snatches (35/50#) Burpee Box Jumps (20/24″) One rep of Snatch (per arm) + One Burpee Box Jump Add one rep of each movement each round (L+R = 1 rep)Read more

Strength: TEST DAY! 15 minutes to build to 3RM Front Squat Workout: For Time: 30-20-10 Power Cleans (65/95#) Toes-to-BarRead more

Workout: 3 Rounds of: 3 Min AMRAP Bike for Calories Rest 1:30 3 Min AMRAP 1 Wall Climb (two count hold at most-inverted position) 5 KB Hang Snatches per arm (not alternating) 10 Speed Skaters (5 per side, big lateral jumps) Rest 1:30 Pick up where you left off on the AMRAP Score #1 – Total Calories across all 3 rounds of biking Score #2 – Total combined AMRAP score across all 3 roundsRead more

Workout: FLEX Day 35 minute AMRAP, NOT “for time”, of: 8 Double-DB Box Step-Ups per leg 10 Controlled Banded Pallof Press per side 12 Double-DB Bench Press :45 Max Reps Double-Unders Track heaviest combined dumbbell weights for both Step-Ups AND Bench Press + TOTAL combined Double-Unders (Example: 40’s for Step-Ups + 60’s for Bench Press = 200 + Total DUs across all 5 rounds = Final Score)Read more