Skill Work: Skill Development Thursday (Week 3 of 4) Workout: 4 x 4:00 Rounds + 1:00 Rest between rounds Each round starts with a 500m Row Buy-In followed by “Max Reps” of a movement in the remaining time. 1 & 3- Med Ball Box Step-Overs (20/24″) (14/20#) 2 & 4- Burpee to Pull-Up Bar Target (ideally 6″ out of reach)Read more

Strength: E2MOM – 5 sets of 3 Push Jerk Increase weight each round.Take ONE full breath and pause at the top of each rep. Between sets perform 10 SLOW Plate Bicep Curls @2020 tempo Workout: AMRAP 6 8 Handstand Push-Ups 12 Double-DB Deadlifts (35/50#) Rest 3 AMRAP 6 12/15 Calorie Bike 8 Hand-Release Push-UpsRead more

Strength: E2MOM – 6 sets of Front Squat Rounds 1-2: 4 reps / Rounds 3-4: 3 reps / Rounds 5-6: 2 reps Increase weight each round. 3 Inchworm Walkouts between sets Workout: AMRAP 18 400m Run 10 Toes-to-Bar 5 Power Clean Singles If the 5 reps of the previous round were successful (and technically sound), add weight before taking off on the next run.Read more

Strength: 12 minutes to complete of 4-5 rounds of: 3 Weighted/Strict Chin-Ups 4 Linked Broad Jumps Workout: Cuspis Juneteenth WOD – 6/19/1865 Partner Workout – Alternate movements 6 rounds for time: 19 Double-DB Push Press (20/35#) 18 Calorie Row 65 DUsRead more

Strength: E2MOM – 6 sets of Front Squat Rounds 1-2: 5 reps / Rounds 3-4: 4 reps / Rounds 5-6: 3 reps Increase weight each round. 10 DB/Plate Bent-Over Reverse Flies between sets Workout: “Jackie” For time:1000m row50 Thruster (35/45#)30 Pull-upsRead more