Strength: Squat Clean Complex 12 minutes to complete 5 rounds of: High Hang (Hip) Squat Clean + Front Squat + Squat Clean Reset before final rep Increase weight as technique allows. Workout: AMRAP 16 6 Touch-and-Go Deadlifts 10 Hand-Release OR Deficit Push-Ups 9/12 Calorie Bike (Fast) Increase weight on Deadlift each round.Read more

Skill Work: Skill Development Thursday (Week 1 of 4) Workout: 4 x 4:00 rounds of: Row 500m In remaining time, complete Max Reps of: 1- American KB Swings (35/53#) 2- Wall Climb 3- American KB Swings 4- Wall Climb Track total reps of Swings and Wall Climbs.Read more

Strength: E2MOM – 6 sets of Back Squat Rounds 1-2: 6 reps / Rounds 3-4: 5 reps / Rounds 5-6: 4 reps Increase weight each round. 10 DB/Plate Standing External Rotations between sets. Workout: 4 rounds for time: 4 Muscle-Ups OR 7 Chest-to-Bar Pull-Ups OR 10 Pull-Ups 20 Double-DB Shoulder-to-Overhead (35/50#) 50 Double-UndersRead more

Time Trial: 1 Mile Run Test We will RE-Test this during our next Deload Week Workout: In remaining time, complete FLEX Day type flow of: 10 Double-DB Bench Press (2 count pause at lockout overhead) 10 Plate/DB Bent-Over Reverse Flies 10 Controlled Tuck-UpsRead more

Strength: Power Snatch Complex E2MOM x6 5 Touch-and-Go Power Snatches 8 1/2 V-Ups between sets (4/4) Workout: AMRAP 12 Hang Power Clean (95/135#) Burpee Box Jump (20/24″) Start with 1 rep of each, then add one rep per movement until the workout ends.Read more