Strength E3:30MOM:  Back squats 10-8-8-8 Set 1 - 10@57% of 1RM back squat, Set 2 - 8@67%, Set 3 - 8@71%, Set 4 - 8@76% Strength II E2:30MOM: Front squats 5-5-5-5 Set 1 - 5@60% of 1RM front squat, Set 2 - 5@65%, Set 3 - 5@70%, Set 4 -...

Strength: Back squat EMOM x 20:00: 3 reps @ 80% of bodyweight -2 seconds descent and explode up Workout of the Day:   "Cindy Who?" AMRAP in 15 minutes: 5/3 strict pull-ups 10 elevated push-ups (3/2 45# plates) - feet on plates 15 med ball cleans (20/14) 200 meter run ...

Strength/Skill: E3MOM x 5 sets: 1 pausing back squat (2s in the bottom of the squat) 2 back squats *After each set:  30% of max strict handstand push-ups Workout of the Day: "Stairway to Heaven" Four rounds for time of: 200 meter run 12 burpees 1 rope climb -Compare to 6/17/20, 1/8/20, and 3/27/17 ...

Strength: Back squat 10-8-6-4-2 E3MOM x 5 sets: 10 reps @ 67% of 1RM back squat 8 reps @ 74% of 1RM back squat 6 reps @ 80% of 1RM back squat 4 reps @ 85% of 1RM back squat 2 reps - 90% of 1RM back squat Workout of the Day: "Hat Trick" AMRAP in 15 minutes: 3 calorie...

Strength: Back squat 10-8-6-4-2 E3MOM x 5 sets: 10 reps @ 65% of 1RM back squat 8 reps @ 72% of 1RM back squat 6 reps @ 78% of 1RM back squat 4 reps @ 83% of 1RM back squat 2 reps - 88% of 1RM back squat Row conditioning: OTM x 10 Minute 1 – 15/12 calories Minute 2 – 15/12 calories Minute 3 – 15/12 calories Minute 4 – rest Minute 5 – 15/12 calories Minute 6 – 15/12 calories Minute 7 – 15/12 calories Minute 8 – rest Minute 9 – 20/15 calories Minute 10 – 20/15 calories -Compare to...

Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 69% of 1RM front squat for all repetitions.   Workout of the Day: "KB Annie" 50-40-30-20-10 KB swings (55/35)Sit-ups -Compare to 5/19/15 ...

Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 67% of 1RM front squat for all repetitions.   Conditioning: EMOM x 9 (3 rounds): Min 1:  15/10 calorie bike, row, or ski Min 2:  15/10 DB push-ups (w/ one DB and alternating hands) Min 3:  10...

Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 65% of 1RM front squat for all repetitions.   Conditioning: EMOM x 8: Odd minute:  12 wallballs + max bodyweight deadlifts Even minute:  Rest ...

Strength OTM x 10: 1 front squat and 3 back squats -Barbell is loaded at 63% of 1RM front squat for all repetitions.   Gymnastics work 3 rounds:  1:00 light bike or row 2 bar muscle-ups 3 CTB pull-ups 4 TTB ...

Strength:  Back squat - Build to a heavy set of 5   Workout of the Day:  "Taco Bell" AMRAP in 9 minutes: 35 double unders 25 air squats 15 KB swings (55/35)...