Strength: E2MOM – 5 sets of 6 Front Squats Increase weight each round. Workout: NOT for time: 10 Burpees 10 Clean and Jerks 10 Burpees 8 Clean and Jerks 10 Burpees 6 Clean and Jerks 10 Burpees 4 Clean and Jerks 10 Burpees 2 Clean and Jerks Increase weight on Clean and Jerk each round. Final set of two should be heavy but strong. Tracking weight for heaviest set of two.Read more

Strength: 12 minutes to complete 4 rounds of: 100m Row SPRINT 10 SLOW DB Front Raises (@30X1 Tempo) 10 SLOW Staggered-Stance Good Mornings (holding same DBs) Workout: Buy-In: 1000m Row 30-20-10 Double DB STOH (35/50#) Lateral Hops over DBs Sit-Ups Cash-Out: 1000m RowRead more

Strength: E2MOM – 5 sets of 4 Strict Press Increase weight each round. Between sets perform 6 Broad Jumps. Workout: For Time:Run 500m20 Pull-Ups25 Push-Ups30 Air Squats Run 400m15 Pull-Ups20 Push-Ups25 Air Squats Run 150m10 Pull-Ups15 Push-Ups20 Air SquatsRead more

Strength: Deadlift Barbell Cycling12 minutes to complete 5 rounds of 4 reps Increase weight each set. Complete 5 SLOW Birddogs per side (not alternating, pause at both ends of each rep) between sets. Workout: E2MOM x 10 Run 150m 3 Strict Pull-Ups 6 Hand-Release Push-Ups 9 KB Goblet Squats (53/70#)Read more

Skill Work: Skill Development Thursday (1/4) Workout: “For Time” Row 2:00 20 Push Press (55/75#) 10 Knuckles-to-Toes Row 1:30 15 Push Press (65/95#) 10 Knuckles-to-Toes Row 1:00 10 Push Press (95/135#) 10 Knuckles-to-Toes Row :30 5 Push Press (105/155#) 10 Knuckles-to-ToesRead more