Strength: Front Squat TEST DAY Build to a strong and heavy 2-Rep Max Workout: AMRAP 14 10 Thrusters (65/95#) 50 Double-Unders 10 Ring RowsRead more

Workout: FLEX DAY5 Rounds, not for time, of: 8 Strict Hanging Knee Raise/Toes-to-Bar (slow in both directions)12 Half-Kneeling DB Press (6 per arm)16 Alternating KB Gorilla Rows (8 per arm)15/20 Calorie Bike (SPRINT!) Rest 1:30 between roundsRead more

Strength: Snatch Complex 12 minutes to complete 5 rounds of: Squat Snatch + High Hang Power Snatch + High Hang Squat Snatch Workout: For Time:800m Run Buy-In Then, 4 Rounds of: 8 Power Cleans (105/155#) 8 Shoulder-to-Overhead (105/155#) 8 Lateral Burpees over Barbell Then, 800m Run Cash-OutRead more

Strength: Back Squat TEST DAY Build to a strong and heavy 2-Rep Max Workout: For Time: Run 500m 20 Pull-Ups 20 Box Jump-Overs (20/24″) Run 400m 15 Pull-Ups 15 Box Jump-Overs (20/24″) Run 150m 10 Pull-Ups 10 Box Jump-Overs (20/24″)Read more

Skill Work: Muscle-Up Skill Work Workout: AMRAP 4 Max Calorie Bike Every 15/12 calories perform 10/8 Sit-Ups Rest 1:30 AMRAP 4 Max Reps Ball Slams Every 15 reps perform 10 Leg Lifts Over Slam Ball Rest 1:30 AMRAP 4 Max Reps Double DB Push Press Every 15 reps perform 10 Lateral Hops over DBs Track Total Calories + Total Reps + Total Reps for one numberRead more