Strength: E2MOM x 5 Back Squat x 3 reps @30X1 Tempo Workout: Half Murph For time: Run 800m 50 Pull-Ups 100 Push-Ups 150 Air Squats Run 800m Weight vest optional for those expecting to use one during Murph.Read more

Workout: EMOM 30 (6 rounds) 1- 12 Alternating Single-Arm DB Hang Clean and Jerk (6 per arm) (20/35#) 2- 12 Slow Banded Pull-Aparts 3- 50 Single-Unders 4- 3 Wall Climbs 5- 8/12 Calorie BikeRead more

Strength: 12 minutes to complete 5 rounds of: 1 Power Snatch + 3 Hang Power Snatch (Last completed on 7/20/2022) Workout: AMRAP 14 150/200m Row Toes-to-Bar + Burpees Increase TTB and Burpees by 2 each roundRead more

Strength: 15 minutes to complete of 5 rounds of: 4 Touch-and-Go Deadlifts 6 PVC Jump-Overs Workout: “EMOM 12” Minute 1- 150m RUN (FAST!) Minute 2- 20 HEAVY Russian KB Swings (53/70#) Minute 3- 5 Box Jumps + 10 Push-Ups + 5 Box Jumps (20/24″) (FAST!) Each round should last 1:15, not 1:00Read more

Workout: Two rounds of: AMRAP 6 8 Single-Arm DB STOH per arm (35/50#) + 8/12 Calorie Bike Rest 2 minutes AMRAP 6 8 Pull-Ups OR 6 C2B OR 4 Muscle-Ups + 50 Double-Unders (30 is SCALED option, not F/M values) Rest 2 minutes Pick up where you left off the second time throughRead more