Strength: 12 minutes to complete 3 rounds of: 10 Empty Barbell Z-Press10 Empty Barbell Bicep Curls10 Strict Hanging Knee Raises / Laying Leg Raises Workout: 5 Rounds for time: 10 Power Snatches (55/75#) 10 Box Jump-Overs (20/24″) 250/350m RowRead more

Strength: E4MOM for 4 rounds of: 9 SLOW Banded Pull-Aparts 6 Single DB/KB Single-Leg Romanian Deadlifts per side 3 Wall Climbs Workout: AMRAP 14 “Strict Cindy” 5 Strict Pull-Ups/Ring Rows 10 Hand-Release Push-Ups 15 Air SquatsRead more

Strength: 12 minutes to complete 4 rounds of: 100ft Double DB/KB Farmer’s Carry Pistol Squat Practice in between carries. Workout: AMRAP 20 400m Run 10 Single-DB Hang Clean + Jerk per arm, not alternating (35/50#) 15 Sit-Ups 20 Lateral Hops over DBRead more

Workout: Barraza Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee Bar Muscle-Ups U.S. Army Staff Sgt. Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi, Iraq, when he came under small-arms fire by enemy forces during combat operations. He is survived by his parents, Francisco and Nina; his siblings, Amanda, Rachel, Jamie and Frankie; and his fiancee, Maghan K. Harrington and her daughter, Kayla. First posted March 17, 2013Read more

Skill Work: Double-Under Practice Workout: 6 Rounds for Cals/Reps: :45 Max Cal Row + :15 Rest/Rotate :45 Alternating Dumbbell Snatches (35/50#) + :15 Rest/Rotate Rest additional 1:00 between roundsRead more