BODYWEIGHT PUMP AMRAP x 5 MINUTES 10 Alt. Bicycle Crunches 10 Glute Bridge-Ups 10 Leg Lifts (Score is Rounds + Reps) FULL-BODY SWEAT WORKOUT EMOM x 8 MINUTES MIN 1 […]

PUSH x PULL STRENGTH 4 SETS ON A 12:00 CLOCK… 12 DB Chest Flys (:02 Pause at Top) 12 DB Upright Rows (:02 Pause at Top) (Score is Weight) PUSH […]

Murph  1 Mile Run 100 Pull-ups 200 Pushups 300 Air Squats 1 Mile Run Rx  20/14 weighted Vest Or service body armor Rx+  20/14 weighted Vest and unpartitioned reps In memory […]

PUSH x PULL STRENGTH 4 SETS :45 DB Floor Press Hold -Rest :15- :45 DB Bent Over Row Hold -Rest :15- 1:00 Slow Alt. Sit-Thrus -Rest 1:00 b/t Sets- (No […]

BODYWEIGHT PUMP AMRAP x 3 MINUTES 10 Slow Deadbugs 5 Plank to Push-Back -Rest :30- AMRAP x 3 MINUTES 10 Alt V-Ups 5 Plank to Push-Back* 1 Rep = Plank […]

PUSH x PULL STRENGTH 4 SETS ON A 12:00 CLOCK… 12 DB Pull Overs 12 Close Grip DB Bench Press (Score is Load) PUSH x PULL WORKOUT ON A 5:00 […]

FULL-BODY STRENGTH EMOM x 15 MINUTES MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats MIN 3 – :50 […]

FULL-BODY STRENGTH 5 SETS ON A 15:00 CLOCK… 10 Slow DB Hammer Curls 10 Slow DB Strict Press 1:00 Hollow Rocks (Score is Load) FULL-BODY SPRINT WORKOUT AMRAP x 6 […]

PUSH x PULL STRENGTH EMOM x 12 MINUTES MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs MIN 2 – 15 DB Hang High Pulls (Score is Reps) PUSH […]