Strength: Front Squat E2MOM 5 sets of 3 reps Workout: 4 x 3:00 Rounds for Reps: 150m Run 10 American KB Swings (Heavy) 1 Wall Climb 10 American KB Swings (Heavy) 1 Wall Climb Max Reps Burpees in remaining time Rest 1:00 between roundsRead more

Strength: FLEX DAY 5 Rounds of E3MOM 10 Dumbbell Bench Press @20X2 6 Strict Chin-Ups (bands encouraged, pause at each end) 12 Bicycle Crunches (6 per side – pause at each end) Workout: 4 Rounds for Time: 500m Row 10 Empty Barbell Standing Shoulder Press (35/45#) 10 Knuckles to ToesRead more

Strength: Snatch Complex 12 minutes to complete 5 rounds of: Halting Pause Power Snatch (pause 1 in. off of floor) + Low Hang Power Snatch (pause 1 in. below knee) + Touch-and-Go Squat Snatch Workout: AMRAP 7 15 Calorie Bike 12 Alternating DB Renegade Row (6 per arm) (35/50#) Rest 2:00 AMRAP 7 15 Box Jumps (20/24″) 12 Single-Arm DB Push Press (6 per arm) (35/50#)Read more

Strength: 5 Sets of E2MOM 10-8-6-4-2 Deadlift Increase weight each set. Between sets complete 10 reps of Med Ball Sit-Ups Workout: For Time: Run 500m 20 Clean and Jerks (75/115#) 20 Burpees Run 400m 15 Clean and Jerks 15 Burpees Run 150m 10 Clean and Jerks 10 Burpees 20 minute time capRead more

Skill Work: Handstand Skill Work Workout: AMRAP 15 14 Lateral Box Step-Overs (20/24″) 12 Ring Rows 8 Hand-Release Push-UpsRead more