Strength: 12 Minute Turkish Get-Up Skill Session Workout: AMRAP 22 5, 10, 15, 20, 25 Cals, etc inc by 5 each round Athletes MUST alternate which machine is used each round. After each round of ROWING, complete 8 Controlled Banded Pallof Press per side (Pause at both ends of each rep) + 2 Wall Climbs w 5 second/breath pause at most inverted position After each round of BIKING, complete 10 Controlled Banded Pull-Aparts + 15 Lighter Unbroken Russian KB SwingsRead more

Strength: E2MOM x 5 + 1 Front Squat 3 reps @31X1 tempo Final set – Max Reps in :20 at ~50% of final set Workout: 4 rounds for time: 12 Wall Balls (14/20#) 10 Hang Power Cleans (95/135#) 8 Lateral Hops over Barbell per sideRead more

Skill Work: EMOM 10 1- 8 SLOW Rings Rows (~:40, steady tempo) 2- 8 Burpees (:40 max) – increase effort each round Workout: AMRAP 2 x 12 (6 each) 1- Row 1:30 / :30 rotate 2- AMRAP 1:30 / :30 rotate 4 Pull-Ups OR 2 Muscle-Ups + 6 Push-Ups + 8 Unweighted In-Place Reverse Lunges Track (1) TOTAL CALORIES Track (2) Total AMRAP Score (Pick up where you left off)Read more

Strength: 12 minutes to complete 5 rounds of:Shoulder Press – 5 reps Increase weight each set as technique allows.Between sets complete 12 Alternating V-Ups (6/6) Workout: AMRAP 16 10 Double DB Deadlift (35/50#) 10 Med Ball Sit-Up + Reach (14/20#) 10 Box Jump-Overs (20/24″) :30 rest between roundsRead more

Strength: 12 minutes to complete 5 sets of: Split Jerk – 2 reps Pause at both ends, no rebounding Workout: EMOM 15 (:40 work, :20 rest) 1- Box Jumps (20/24″) Sandbag/Slam Balls Over Shoulder Wall Climbs Track total repsRead more