Strength: Every 90 seconds for 6 rounds, complete: 3 Touch-and-Go Power Clean and Jerk Increase weight each round. Workout: For time: 800/1000m Row 15 Shoulder-to-Overhead (95/135#) 625/750m Row 12 Shoulder-to-Overhead (95/135#) 400/500m Row 9 Shoulder-to-Overhead (95/135#) 200/250m Row 6 Shoulder-to-Overhead (95/135#)Read more

Strength: Every :90 alternate between the two movements below for FIVE ROUNDS of each: 1- 5 reps of Front Squat 2- 12 DB Renegade Rows Increase weight each round. Workout: 5 rounds for time: 150m Run 15 Heavy Russian KB Swings (55/70#) 15 Sit-Ups Handstand Push-Ups (10/8/6/4/2, by round)Read more

Workout: AMRAP 8 #1 Bike for Calories Every time you get off of the bike, perform 10 Banded Pull-Aparts (Start at 5 Calories, add 5 calories per round) Rest 2:00 AMRAP 8 #2 Row for Calories Every time you get off of the Rower, perform 10 Plank Up-Downs (down + up = 1) (Start at 5 Calories, add 5 calories per round) Rest 2:00 AMRAP 8 #3 10 Double-DB Box Step-Overs (20/35#) (stand all the way up at the top of each rep) Every time you complete reps, perform 10 Slow Alternating Birddogs (5/5)Read more

Strength: 12 minutes to complete 4-5 rounds of: 5-7 Ring Dips 10 Bent-Over Rows w empty barbell (to start) Aim to increase weight each round. Workout: AMRAP 18 12 Hang Power Snatch (75/115#) 9 Toes-to-Bar 6 Lateral Burpees over the Barbell 400m RunRead more

Two-Minute Tester: Max Reps of Ball Slam (20/30#) Workout: FLEX Day Complete 5 rounds, NOT for time, of: 5 Seated Barbell Press 10 Double-DB/KB Walking Lunge per leg 15 DB/Plate Front Raise 18/25 Calorie Row SPRINT Track heaviest successful COMBINED weight of Seated Press and Walking Lunge. Aim to increase weight each round.Read more