Workout: AMRAP 30 8 Front Squats 8 Alternating Step-Ups 6 Shoulder-to-Overhead 6 Box Jumps 4 Squat Cleans 4 Burpee Box Jumps Complete a full round at one weight. If successful, add weight for the next round.Read more

Skill Work: Handstand/Handstand Push-Up/Handstand Walk Skill Work Workout: AMRAP 20 (for quality) 3 Wall Climbs 200ft Farmer Carry 12 Plate Front Raise 9/12 Cal BikeRead more

Workout: FLEX Day Complete 5 rounds, NOT for time, of: – 8 Double-DB Bench Press – 7 PVC Jump-Overs – 6 KB Gorilla Rows per arm – Accumulate :45 Dead Hang Track heaviest successful COMBINED weight of DBs for Bench Press. Aim to increase weight each round. Two-Minute Tester: Max Calorie RowRead more

Strength: Every :90 alternate between the two movements below for FIVE ROUNDS of each: (10 x :90 = 15:00 total time) 1- 5 reps of Back Squat 2- 150m Run (should be FAST!) Increase weight each round. Workout: 4 rounds for time: 6 Squat Snatch (75/115#) 8 Lateral Burpees over the Barbell 10 Knuckles-to-ToesRead more

Strength: 12 minutes to complete 4-5 rounds of: 3 Weighted or Strict Pull-Ups OR SLOW Ring Rows 10 Banded Pull-Aparts (pause at each end) Aim to increase weight each round. Workout: AMRAP 12 200/250m Row 8 Single-Arm DB Push Press per arm (20/35#) 8 Alternating Renegade Rows (4/4) (20/35#)Read more