Skill Work: Skill Development Thursday (Week 4 of 4) Workout: 4 rounds for MAX CALORIES + REPS of: 1 minute Echo Bike 1 minute of Hand-Release Push-Ups w pause at lockout 1 minute Ball Slams (20/30#) Rest 2 minutesRead more

Strength: Squat Snatch Complex 12 minutes to complete 5 rounds of: 2-second Halting Squat Snatch (1 inch off ground) + Floating Squat Snatch + Squat Snatch Reset before final rep Workout: AMRAP 12 15 Overhead Squats (65/95#) 10 Toes-to-Bar 5 Alternating Front Rack Reverse Lunges per legRead more

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 8 DB Bench Press Complex (L + R + Both = 1) 10 Barbell Curls (@21X1 tempo) 12 Half-Kneeling Banded Rows per arm (@20X1 tempo) :30 Max DUs IMMEDIATELY INTO :30 Max Burpees Count TOTAL reps between both movementsRead more

Strength: 12 minutes to build to a heavy complex of: 2 Split Jerk Reset at shoulder between reps. Pause for 2 seconds in the split of the first rep, second rep at speed. Increase weight each round. Workout: 3 Rounds for time: Run 400m 12 Pull-Ups OR 8 Chest-to-Bar Pull-Ups OR 6 Muscle-Ups 12 Shoulder-to-Overhead (95/135#)Read more

Strength: Squat Snatch Every 2:00 seconds for 6 rounds complete: 1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch Increase weight each round if technique allows. Workout: 4 Rounds for time: 15 Wall Balls (14/20#) 15 Hang Power Cleans (65/95#) 30 Lateral Hops over BarbellRead more