Strength: Squat Snatch Every 2:00 seconds for 6 rounds complete: 1 High Hang Squat Snatch + 1 LOW Hang Squat Snatch (pause just below knee) + 1 Squat Snatch (reset before final rep) Increase weight each round if technique allows. Workout: For Time: 30-20-10 Thrusters (65/95#) Lateral Burpees over BarbellRead more

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 10 Double DB Bench Press (@30X1 tempo) 8 Hand-Release Push-Ups 6 Max Height Linked Squat Jumps 4 Strict/Weighted Pull-Ups 150m Sprint Run Rest at least 1:30 between rounds Extra Credit: 12 Minutes to complete: 3 rounds of 1:00 MAX Calories Echo Bike Rest as needed between roundsRead more

Strength: Deadlift Barbell Cycling12 minutes to complete 5 rounds of 3 reps Increase weight each set. Complete 10 SLOW Alternating Plank Knee-to-Elbows (5/5) between sets. Workout: 5 Rounds for time: 10 Power Clean (75/115#) 15 Shoulder-to-Overhead 20 Lateral Hops over BarbellRead more

Strength: Squat Snatch Every 90 seconds for 7 rounds complete: 1 High Hang Squat Snatch (with pause in catch) + 1 Overhead Squat Increase weight each round Workout: AMRAP 5 3 Wall Climbs 50 Double-Unders Rest 3 minutes AMRAP 5 10 Weighted Box Step-Ups 5 Burpee Box Jumps (20/24″)Read more

Skill Work: Skill Development Thursday (2/4) Workout: 4 Rounds of: Every 1:30 Rotate through: 1- Run 150 (or :45 of 10m Shuttle Runs) 2- :60 AMRAP of 5 Empty Barbell Bicep Curls + 5 Push Press + 5 Bent-Over Rows 3- :45 Bike for Calories 4- Active Mobility/Stretching/Recovery Track combined Bike Calories over all 4 rounds.Read more