Workout of the Day: "Fix You" For time, in teams of 2: Complete a one mile run together, then complete the following: 4 rounds: 30 pull-ups 40 hang power snatch (75/55) 50 push-ups 60 double unders -One person works while the other rests (except for the one mile run).  Partners rotate each minute. -Compare to 2/2/19, 7/22/17 and 8/27/16...

Workout of the Day: "Tabata Mash-up" 8 rounds of the following: 20 seconds max calorie bike 10 seconds rest 20 seconds max box jumps (24/20) 10 seconds rest 20 seconds max push press (75/55) 10 seconds rest -Score for this mash-up is total reps   -Compare to 5/8/18 and 5/25/17   Cash out: Three rounds: 1:00 plank hold 50 ft suitcase carry -Rest as...

Strength: E2:30MOM: Deadlift (6 sets) 15 @ 40%, 12 @ 45%, 8 @ 53%, 6 @ 60%, 6 @ 60%, 6 @ 60% Row Conditioning: 1500m (5K pace) Rest 1:00 250m (1k pace) Rest :30 250m Rest 2:00 1000m (5k pace) Rest :45 250m Rest :45 250m...

Monday, April 12th - E3MOM x 27 (9 rounds): 30 AbMat sit-ups, 20 one-arm DB snatch, 10 burpees  Tuesday, April 13th - AMRAP in 19 minutes:  100 meter run, 19 KB swings, 100 meter run, 19 hollow rocks, 100 meter run, 19 box jumps/step-ups, 100 meter run, 19...

Strength: E2:30MOM: Bench press 5x10 10 @ 50%, 10 @ 55%, 10 @ 60%, 10 @ 60%, 10 @ 60% Workout of the Day: "Psycho" AMRAP in 14 minutes: 14 walking lunges 7 ring dips 21 Russian KB swings (55/35) ...

Workout of the Day: “Run DMC” AMRAP in 20 minutes: 50 double unders 500 meter run 40 double unders 400 meter run 30 double unders 300 meter run 20 double unders 200 meter run 10 double unders 100 meter run Gymnastics Accessory Work: 5 sets of: 7-12 strict CTB pull-ups w/ a band...

Strength: E2MOM Overhead squat 5x5 50%, 60%, 60%, 60%, 50% Strength II: E1:30MOM Snatch 3@67%, 3@67%, 3@70%, 3@70%, 1@74%, 1@74%, 1@74% -No touch and go. Workout of the Day: “Six Sigma” AMRAP in 6 minutes: 1-2-3-4-5 power snatch (135/95) Perform 5 push-ups between every set...

Workout of the Day: "Cheap Thrills" AMRAP in 20 minutes: 5 CTB pull-ups 10 ring dips 15 overhead squats (95/65)   -Compare to 6/4/16...