Workout: AMRAP 32 Row 400/500m 12 Single-Arm DB Shoulder-to-Overhead per arm (20/35#) 12 Ab-Mat Sit-Ups Row 200/250m 8 Hang DB Power Snatch per arm (20/35#) 8 BurpeesRead more

Strength: EMOM 6 1 Squat Snatch Increase weight each round to find a strong and heavy single. Workout: Partner Workout: “I go, you go!” Bike 12/15 Calories (each, not alternating) Squat Snatches (10 each, do not have to be alternating) 5 Synchronized Burpees Bike 12/15 Calories (each, not alternating) Squat Snatches (8 each, do not have to be alternating) 5 Synchronized Burpees Bike 12/15 Calories (each, not alternating) Squat Snatches (6 each, do not have to be alternating) 5 Synchronized Burpees Bike 12/15 Calories (each, not alternating) Squat Snatches (4 each, do not have to be alternating) 5 Synchronized Burpees Bike 12/15 Calories (each, not alternating) Squat Snatches (2 each, do not have to be alternating) 5 Synchronized Burpees Increase weight each round on Snatches as technique allows.Read more

Workout: EMOM 30 1- 8 Barbell Reverse Curls 2- :30-:45 Controlled Alternating Single-Leg RDLs/Airplanes 3- 12 Barbell Curls 4- :30-:45 Plank (athlete choice) 5- 4 x 50m Shuttle SPRINTSRead more

Two-Minute Tester: Max Reps of Wall Ball (14/20#) Workout: AMRAP 18 5 DB Snatch + OH Reverse Lunge (R) (35/50#) 5 DB Snatch + OH Reverse Lunge (L) (35/50#) 10 DB Goblet Squat 10 Sit-Ups DUs (start at 10 and add 10 reps per round until time runs out) Rest :30 between rounds To score, “Rounds” = last completed round of DUs minute the last zero.Read more

Strength: 12 minutes to complete 4-5 rounds of:2 Weighted or Strict Pull-Ups OR SLOW Ring Rows10 Controlled Hollow Rocks OR :20 Hollow / Boat Hold Aim to increase weight each round. Workout: #1 – AMRAP 5 3 Tall Box Jumps (24/30″) / 6 Hand-Release Push-Ups / 9 Pull-Ups/Ring Rows / Rest 2:00 #2 – AMRAP 5 3 Burpees / 6 Chest-to-Bar Pull-Ups / 9 Box Jumps (20/24″) / Rest 2:00 #3 – AMRAP 5 3 Muscle-Ups / 6 Box Jump-Overs (20/24″) / 9 Push-UpsRead more