Strength: Power Snatches 5×5 Touch-and-Go Reps In between sets perform 3 Wall Climbs + Inverted Hold 3 Minute Rounds Workout: For Time750m Row30 Push-Ups 500m Row20 Push-Ups 250m Row10 Push-UpsRead More

Strength: Front Squat E2MOM 5 sets of 4 reps @31X1 tempo Workout: 12 min AMRAP 10 Power Cleans 8 Toes-to-Bar 6 Shoulder-to-OverheadRead More

Cardio: 1 Mile Run Time Trial Workout: 12 minute AMRAP of “Cindy”Read More

Strength: E2MOM 5 sets of 10 Alternating Back Rack Reverse Lunges (from the rack) Workout: 5 Rounds 8 Shoulder-to-Overhead (135/95) 12 Lateral Hops over Barbell 16 Calorie RowRead More

Workout: EMOM 321- 15 Unbroken Kettlebell Swings2- 10 Renegade Rows3- 15 Sit-Ups4- 10 BurpeesRead More

Workout: “Kelly” 5 rounds: Run 400m 30 Box Jumps (24/20″) 30 Wall Balls (20/14lbs)Read More

Strength: TEST WEEK!!!Back Squat E2MOM5×3 no tempo Workout: 5 Rounds for Time: 150m Run 8 Unbroken Touch-and-Go Power Snatches Rest 1 minute between roundsRead More

Strength: Athlete has 15 minutes to complete 5 rounds of: 2 Reps @11X1 Strict/Weighted Pull-Ups 10 Single-Arm DB Push Press per arm + pause at lockout :45 Plank Time Trial: 2000m Row!!Read More

Strength: Deadlift – TEST DAY 5×2 Touch-and-Go 1 set every :90 seconds Workout: 5 Minute AMRAP 4 Clean and Jerks (medium/heavy) 10 Lateral Hops over Barbell Rest 3 minutes 5 Minute AMRAP 8 HEAVY Ball Slams 20 Double-UndersRead More

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...Read More