Skill ON A 10:00 RUNNING CLOCK… Skill Prep for Workout Workout WZA ONLINE QUALIFIER — Week 1 AMRAP x 16 MINUTES 40 Alt. DB Snatch 35/20 40 Pull-ups 30 DB […]

STRENGTH EMOM  for 12 MINUTES MIN 1 – 12 DBL DB Bicep Curls MIN 2 – 6/6 DB Bulgarian Split Squats RECOVERY WORKOUT AMRAP x 12 MINUTES 8 Up Downs 12 […]

STRENGTH 5-5-3-3-1-1 Back Squat -Rest at Least 2:00 b/t Sets- 5-5…Moderate 3-3…Moderate-Heavy 1-1…Moderate-Heavy+ WORKOUT AMRAP x 9 MINUTES 100m Run 5 Hang Power Clean 95/65 7 Front Squats 95/65  

Workout FOR TIME 1000m Row Immediately into… 3 ROUNDS 10 Single DB Burpees 50/35 20 SA OH DB Lunge** 40 Double Unders *For the burpees, perform 5 with the DB […]

Strength Every 2 mins for 12 mins (6 sets) Perform 3 Push Jerks* *Build to a heavy triple for the day Workout FOR TIME 15-12-9 Push Jerk 95/65 12-12-12 Cal […]

HERO WORKOUT “THE CHIEF” 5 SETS AMRAP x 3 MINUTES 3 Power Cleans 135/95 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets-

Workout EMOM x 24 MINUTES* MIN 1 – Row for Cals MIN 2 – Up-Down Box Jump 24/20 MIN 3 – KB Farmer Carry 53/35 (25 feet=5 reps) MIN 4 […]

STRENGTH Back Squat 25 mins to find a new 1RM! -Rest at Least 2:00 b/t Sets- Workout FOR TIME 30-20-10 Kettlebell Swing 53/35 Burpee

SKILL ON a 10:00 RUNNING CLOCK… Muscle-Up Skill Development Beginner – Transition Drills Intermediate – High Ring Drills Advanced – Mult. Reps or Strict Work WORKOUT AMRAP x 16 MINUTES […]

Workout FOR TIME 800m Run 40 Pull-ups 40 Walking Lunges 800m Run 40 Toes 2 Bar 40 Walking Lunges 400m Run 20 Pull-ups 20 Walking Lunges 400m Run 20 Toes […]