Workout: EMOM 30 (6 rounds) 1- 6-10 Toes-to-Bar 2- 14 Bench-Assisted Lawnmowers (7/7) 3- Calorie Bike (:30 of work) 4- 14 Alternating DB/Plate Front + Lateral Raises (7/7) 5- :30-:45 Plank (switch variation each round)Read more

Strength: 12 minutes to complete 4-5 rounds of: 4 Ring Dips (pause at each lockout) 8 Alternating DB Curls per arm 12 HEAVY Russian KB Swings Workout: EMOM 21 (:30 work, :30 rest) 1- Handstand Push-Ups 2- Double-Unders 3- Max Reps Ball Slams (20/30#)Read more

Strength: E2MOM x 5 Front Squat x 3 @30X1 Tempo Workout: AMRAP 5 800m Run Max Pull-Ups in remaining time Rest 1 minute AMRAP 5 500m Run Max Push-Ups in remaining time Rest 1 minute AMRAP 5 300m Run Max Air Squats in remaining timeRead more

Workout: AMRAP 26 8 Power Cleans (75/115#) 10 Shoulder-to-Overhead (75/115#) 12 Lateral Hops over barbell per side 14 Sit-Ups Row 200/250mRead more

Workout: Coach Mitch’s Engine Builder 5/13/2023 For Time:15 rounds of:1 rounds of Cindy + 15/20 Calorie Row Rest 5-10mins (until fully recovered) Then:Run 10 minutes Athletes who plan to wear a vest during Murph can wear one for both parts of this workout. There is no scheduled rest between the 15 rounds (1 round of Cindy + 20 Cal Row) so move directly through all of them. Rest the 5-10 minutes “between Part 1 and Part 2* and then complete the final Run.Feel free to log/track distance covered during the 10 minute run and log that in the comments section. Track FINAL TIME on the clock after the 10 minute Run.Read more