Strength: E2MOM – 6 sets of Back Squat Rounds 1-2: 5 reps / Rounds 3-4: 4 reps / Rounds 5-6: 3 reps Increase weight each round. 10 DB/Plate Front Raises between sets. Workout: For time and Max Load: 10 Touch-and-Go Power Clean and Jerks 5 Burpees + HIGH Jump Rest 2 minutes 10 Heavier Power Clean and Jerks (2 sets) 5 Burpees + HIGH Jump Rest 2 minutes 10 Heavier Power Clean and Jerks (at least 3 sets) 5 Burpees + HIGH Jump Rest 2 minutes 10 Heaviest Power Clean and Jerks (singles) 5 Burpees + HIGH Jump Track final TIME to complete final Burpee. Must use 4 different loads and add up TOTAL of 4 weights used. (Example: if weight on bar each round was 95+135+155+185 by round, Weight total = 570lbs.)Read more

Skill Work: Skill Development Thursday (Week 2 of 4) Workout: AMRAP 20 (for quality) 8 Sand Bag / Slam Ball Over Shoulder 100ft Unbroken Heavy DB/KB Farmer Carries 10 Plate Sit-Up (15/25#) 100 Speed Steps w Jump Rope (Running in place singles)Read more

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 1 Power Snatch + 3 Hang Power Snatches 8 Controlled Ring Push-Ups 1:00 MAX Calorie Row Increase weight each round if technique allows. Track heaviest weight for Barbell AND TOTAL Calories over all 5 rounds.Read more

Strength: Squat Clean Every 90 seconds for 7 rounds complete: 1 SLOW Clean Pull (with pause in extension) + 1 Squat Clean (w 2 count pause in catch) + 1 Squat Clean Increase weight each round if technique allows. Workout: Complete the following 4x (:45 work / :30 rest) 1- Indoor Shuttle Runs (down = 1, back = 2) 2- Handstand Push-Ups 3- Deficit KB Deadlifts (53/70#) <stand with each foot on a separate 45lb plate> 4- RestRead more

Strength: AMRAP 12 2 Weighted/Strict Pull-Ups 6 Box/Bench Dips 10 Slam Ball on Shoulder Step-Ups (5/5) (20/24″) NOT “For Time,” just keep it moving. Workout: 5 rounds for time: 12 Alternating DB Snatches (35/50#) 10 Toes-to-Bar 8 Tall Box Jump-Overs (24/30″)Read more