Workout: EMOM 24 1- 6 Touch-and-Go Clean and Jerks (75/115#) 2- :30 Forearm Plank 3- 6 Hang Power Snatches (75/115#) 4- 12 Controlled Banded Pull-ApartsRead more

Strength: 12 minutes to complete 5 sets of: Push Jerk – 3 reps Practice rebounding Complete 4 V-Ups and 4 Box Jumps between rounds. Workout: AMRAP 8 6 Tall Box Jumps (24/30″) 8 Toes-to-Bar 10 Double-DB Push Press (20/35#) Rest 3:00 AMRAP 8 6 Single-Arm Alternating Devil’s Press (3/3) 8 Hand-Release Push-Ups 10 Double-DB Deadlifts (20/35#)Read more

Strength: 12 minutes to complete 5 sets of: 5 Deadlifts Complete 10 “Straight-Legged” Box Jumps between rounds Workout: AMRAP 12 6 Burpee Box Jumps (20/24″) 12 Front Squats (65/95#) Wall Climbs (increasing by one each round – 3 count pause at each inversion)Read more

Strength: EMOM 10 1- :40 Heavy Sandbag/Slam Ball Hold 2- :40 Mixed-Grip DB/KB Carry (preferred = one hand overhead, one hand at sides) Workout: Cardio Party 7:30 Bike/Row Rest 3:00 7:30 Row/Bike Track Total combined CaloriesRead more

Strength: 12 minutes to complete 5 sets of: Push Press – 4 reps Practice rebounding Complete 8 Half-Kneeling Banded Rows per arm between rounds. Workout: 4 x 3:00 rounds 15 Pull-Up/Ring Rows OR 10 Chest-to-Bar OR 5 Muscle-Ups 12 Alternating Double-DB Box Step-Ups (35’s/50s) Max Reps Double-Unders in remaining time 1:00 rest between rounds Athletes SHOULD have time to Jump Rope each round. Reduce Pull-Up volume to allow for this, if necessary.Read more