Strength: Clean Complex 12 minutes to complete 5 rounds of: Squat Clean + High Hang Power Clean + High Hang Squat Clean Workout: For Time: Row 30 Calories 15 Burpees Row 26 Calories 13 Burpees Row 22 Calories 11 Burpees Row 18 Calories 9 Burpees Row 14 Calories 7 Burpees Row 10 Calories 5 BurpeesRead more

Strength: 12 minutes to complete 5 rounds of: Push Press + Push Jerk + Push Press + Push Jerk Workout: AMRAP 14: 14 Lateral Hops over Barbell 10 Push-Ups 6 Power Snatches (95/135#)Read more

Strength: FLEX DAY 4 Rounds, not for time, of: 15 Box-Elevated KB Deficit Deadlifts (@20X1 tempo) 12 Wall Ball Sit-Ups (same ball must be used for Part B) 9 Alternating Bicep Hammer Curls per arm 6 1/2 Kneeling Banded Row per arm (@21X1 tempo) 150m SPRINT Workout: 3:00 Max Reps Wall BallsRead more

Workout: “Bowen”3 Rounds For Time800 meter Run7 Deadlifts (185/275 lb)10 Burpee Pull-Ups14 Single Arm Kettlebell Thrusters (1/1.5 pood)(35/53#)20 Box Jumps (20/24 in)For the kettlebell thrusters, do 7 per arm (14 total) per round. Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah. First posted March 8, 2015Read more

Skill Work: Split Jerk Technique Work Workout: EMOM 24 Min 1- 10 Heavy Ball Slams Min 2- 10 Toes-to-Bar Min 3- 30/50 Double-Unders Min 4- 10 Dips (Box Dips for most)Read more