Workout: FLEX DAY 4 Rounds Not For Time: 10 Standing Arnold Press 12 Med Ball Sit-Ups 14 Kettlebell Swings – as heavy as possible 16 Banded Pull-Aparts At some point during the workout, athletes are to complete THREE different intervals on the Echo Bike: 1 x :90 effort, 1 x :60 effort, 1 x :30 effortRead more

Strength: Power Clean – TEST DAY 5 sets of 3 reps High Hang Power Clean (hip) + Hang Power Clean (just above knee) + Power Clean (touch-and-go from ground) Workout: For Time: 50/40 Calorie Row 50 Push-Ups 50/40 Calorie Row 50 Wall Balls (20/14#) 50/40 Calorie Row 16 Minute Time CapRead more

Strength: Deadlift 4×4 Workout: “The Ghost” 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute restRead more

Skill Work: Low Ring Skill Work (Ring Support + Ring Dips) Workout: For Time:Run 500m5 Wall Climbs + 1 second pause at inversion10 KB Goblet Reverse Lunge per leg10 Hand-Release Push-Ups + 1 second pause at lockout Run 400m4 Wall Climbs + 1 second pause at inversion8 KB Goblet Reverse Lunge per leg8 Hand-Release Push-Ups + 1 second pause at lockout Run 300m3 Wall Climbs + 1 second pause at inversion6 KB Goblet Reverse Lunge per leg6 Hand-Release Push-Ups + 1 second pause at lockout Run 150m2 Wall Climbs + 1 second pause at inversion4 KB Goblet Reverse Lunge per leg4 Hand-Release Push-Ups + 1 second pause at lockoutRead more

Strength: Power Cleans 5×3 Power Clean + Hang Power Clean + Power Clean Workout: 5 minute AMRAP 12 Toes–to-Bar / 12 Box Step-Overs / 12 Alt DB Snatches (50/35#) Rest 2 minutes 4 minute AMRAP 8 TTB / 8 Box Step-Overs / 8 Alt DB Snatches Rest 2 minutes 3 minute AMRAP 4 TTB / 4 Box Step-Overs / 4 Alt DB SnatchesRead more