Strength: 12 minutes to complete of 4-5 rounds of:16 HEAVY Unbroken Russian KB Swings6-10 Toes-to-Bar Workout: AMRAP 14 8 Heavy Ball Slams (30/50#) 12 Ab-Mat Sit-Ups 30/50 Double-UndersRead more

Workout: Cardio Party!2:00 on, 1:00 transition1- Bike for Calories2- 10 SLOW Plank Shoulder Taps + 10 Alternating Super People3- Row for Calories4- Heavy Static Hold (no more than one break per round) (double-DB/KB, Sandbag Bear Hug, Double-Front Rack KB, etc) Complete a total of 12 x 3:00 rounds, or 3 times through each movement. Track TOTAL CALS of Bike and Row across all 3 roundsRead more

Strength: 12 minutes to complete of 4 rounds of: 4 Back Squats Rep 1- 3 count lower, 3 count pause Rep 2- 2 count lower, 2 count pause Rep 3- 1 count lower, 1 count pause Rep 4- At speed, no pause Workout: 4 rounds for time: 8 Power Cleans (75/115#) 4 Bar-Facing Burpees 8 Shoulder-to-Overhead (75/115#) 4 Bar-Facing BurpeesRead more

Workout: Alternating rounds of 3:00 work + 1:00 rest (complete 4 of each) 1- 400m Run (rest remaining time) 2- AMRAP 3 (10 Box Jumps + 10 Pull-Ups/Ring Rows OR 8 Chest-to-Bar OR 5 Muscle-Ups) Pick up where you left off in AMRAP each round, log TOTAL Rounds + Reps completed across all 4 rounds. Each run should take less than 2:30, adjust distance to accomplish that. Pace should be fast yet sustainable, not a recovery run!Read more

Strength: 12 minutes to complete of 4-5 rounds of: 3 Push Jerks + 1 Split Jerk Increase weight each round. Workout: AMRAP 12 200/250m Row 8 Single-Arm DB Hang Clean and Jerks per arm (35/50#) (not alternating) 8 Hand-Release Push-UpsRead more