Workout: 3 Rounds of: 3 Min AMRAP Bike for Calories Rest 1:30 3 Min AMRAP 2 Wall Climbs 6 KB Hang Snatches per arm (not alternating) 10 Speed Skaters (5 per side, big lateral jumps) Rest 1:30 Pick up where you left off on the AMRAP Score #1 – Total Calories across all 3 rounds of biking Score #2 – Total combined AMRAP score across all 3 roundsRead more

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 9 Double-DB Box Step-Ups per leg 12 Controlled Banded Pallof Press per side 15 Double-DB Floor Press :45 Max Reps Double-Unders Track heaviest combined dumbbell weights for both Step-Ups AND Floor TOTAL combined Double-Unders (Example: 40’s for Step-Ups + 60’s for Floor Press = 200 + Total DUs across all 5 rounds = Final Score)Read more

Workout: 3 Rounds of: 800/1000m Row 2 Rounds of: 15 Hang Power Snatch (55/75#) 15 Sit-Ups Rest 2:00 25 minute Time CapRead more

Workout: E3MOM (2:00 work, 1:00 rest/rotate)Rd1- 150m Run – Burpees in remaining time Rd2- 200/250m Row – Sit-Ups in remaining time Rd3- 15/20 Calorie Bike – Dead Hang from Rig in remaining time(Complete 3 times – 27 total minutes) Track TOTAL reps of Burpees and Sit-Ups over all three rounds.Read more

Workout: EMOM 28 (7 rounds) 12 Alternating In-Place Reverse Lunges (6/6) 12 Alternating Bicep Curls per arm (20/35#) 12 Slow Banded Pull-Aparts 30/50 Double-Unders (volume based on ability, not F/M)Read more