Strength: 15 minutes to complete of 5 rounds of: 4 Touch-and-Go Deadlifts 6 PVC Jump-Overs Workout: “EMOM 12” Minute 1- 150m RUN (FAST!) Minute 2- 20 HEAVY Russian KB Swings (53/70#) Minute 3- 5 Box Jumps + 10 Push-Ups + 5 Box Jumps (20/24″) (FAST!) Each round should last 1:15, not 1:00Read more

Workout: Two rounds of: AMRAP 6 8 Single-Arm DB STOH per arm (35/50#) + 8/12 Calorie Bike Rest 2 minutes AMRAP 6 8 Pull-Ups OR 6 C2B OR 4 Muscle-Ups + 50 Double-Unders (30 is SCALED option, not F/M values) Rest 2 minutes Pick up where you left off the second time throughRead more

Workout: Coach Mitch’s Engine Builder 5/5/2023 Barbara5 rounds for time-20 Pull-Ups-30 Push-Ups-40 Sit-Ups-50 Air SquatsRest 3 mins between rounds Weight Vests are not encouraged for this weekend’s workout. Explanation: Athletes must complete all 20 Pull-Ups before moving onto the 30 Push-Ups and so on, but sets are not expected to be unbroken. Break movements into manageable sets. Track FINAL TIME to complete all 5 rounds.Read more

Strength: Squat Clean Every 90 seconds for 7 rounds complete: 1 High Hang Squat Clean + 1 Front Squat Increase weight each round if technique allows. (Last completed on 5/6/2022) Workout: NOT for time: 150m Run / 10 Snatches 150m Run / 8 Snatches 150m Run / 6 Snatches 150m Run / 4 Snatches 150m Run / 2 Snatches Increase weight on Snatches each round. Final set of two should be heavy but strong. Tracking weight for heaviest successful set of two. Prioritize SQUAT Snatches! (Last completed on 5/6/2022)Read more

Workout: Three rounds of: 1- Row 2:00 for Calories 2- AMRAP 2 – 2 Wall Climbs + 10 Ball Slams (20/30#) 3- Bike 2:00 for Calories 4- AMRAP 2 – 12 Russian KB Swings (35/53#) + 6 BurpeesRead more