Workout: AMRAP 3 Max Calorie Echo Bike Rest :90 seconds AMRAP 3 Max Reps “Death By Wall Ball” (Complete 1 rep, rest, 2 unbroken reps, rest, 3 unbroken reps, and so on, adding one rep each set. Track reps of final completed set, Hail Mary Rule applies to the final attempt.) Rest :90 seconds AMRAP 3 Max Calorie Row Rest :90 seconds AMRAP 3 Max Reps Heavy American KB Swings Rest :90 seconds Repeat! Track TOTAL combined reps of Calories + Reps from both rounds of all 4 movements.Read more

Strength: 15 minutes to establish 1RM Squat Snatch (Re-Test Day!) Workout: “GI Jane” 100 Burpee Pull-Ups for timeRead more

Skill Work: 10 Frames of ROW-ling Workout: AMRAP 20 Row 250/300m 12 Single DB Shoulder-to-Overhead per arm (20/35#) 9 Tall Box Jumps (24/30″)Read more

Workout: For Time: “Half Murph, Half Speed, Walk-Through” Run 800m 50 Pull-Ups100 Push-Ups 150 Air Squats Run 800m Today’s workout is to practice partitioning styles for Murph Day with less overall volume.Read more

Skill Work: Skill Development Thursday (4/4) Workout: EMOM 24 1- 30/50 DUs2- 10-15 Slam Ball Sit-Ups (ideally against wall)3- 10-15 Banded Good Mornings4- 10 Slow Plank Up-DownsRead more