Workout: Coach Mitch’s Engine Builder 5/5/2023 Barbara5 rounds for time-20 Pull-Ups-30 Push-Ups-40 Sit-Ups-50 Air SquatsRest 3 mins between rounds Weight Vests are not encouraged for this weekend’s workout. Explanation: Athletes must complete all 20 Pull-Ups before moving onto the 30 Push-Ups and so on, but sets are not expected to be unbroken. Break movements into manageable sets. Track FINAL TIME to complete all 5 rounds.Read more

Strength: Squat Clean Every 90 seconds for 7 rounds complete: 1 High Hang Squat Clean + 1 Front Squat Increase weight each round if technique allows. (Last completed on 5/6/2022) Workout: NOT for time: 150m Run / 10 Snatches 150m Run / 8 Snatches 150m Run / 6 Snatches 150m Run / 4 Snatches 150m Run / 2 Snatches Increase weight on Snatches each round. Final set of two should be heavy but strong. Tracking weight for heaviest successful set of two. Prioritize SQUAT Snatches! (Last completed on 5/6/2022)Read more

Workout: Three rounds of: 1- Row 2:00 for Calories 2- AMRAP 2 – 2 Wall Climbs + 10 Ball Slams (20/30#) 3- Bike 2:00 for Calories 4- AMRAP 2 – 12 Russian KB Swings (35/53#) + 6 BurpeesRead more

Strength: E2MOM x 5 Front Squat x 4 (no tempo) Workout: 5 rounds for time: 12 HEAVY Wall Balls (20/30#) 50 Double-Unders (30 reps as a Scaled option)Read more

Workout #1: AMRAP 8 Increasing Ladder: 1- Pull-Up 2- Hand-Release Push-Ups Pull-Ups go up by 1, HRPU remain double the reps of Pull-Up (Ex: 1 Pull-Up + 2 HRPU, 2 Pull-Up + 4 HRPU + 3 Pull-Up + 6 HRPU) Workout #2: EMOM 10 1- 8 Double-DB Bent-Over Reverse Flies + 8 Double-DB Front Raises + Forearm in remaining time (~5-15#, each part should take ~:20) 2- 8 Half-Kneeling DB Press (R) + 8 Half-Kneeling DB Press (L) (~10-25#, should take at least :40 per round) TWO-MINUTE TESTER: Max Reps Burpees to Pull-Up BarRead more