Strength: Bench press E2:30MOM x 9 sets: 8 @ 55%, 6 @ 67%, 4 @ 73%, 2 @ 79%, 2 @ 85%, 2 @ 85%, 2 @ 85%, 2 @ 85%, 2 @79% Cash out:  EMOM x 15: Min 1 - 10 KB step-ups (55/35) to a 20/16 box Min 2 - 12/8...

Workout of the Day: "Cake By the Ocean" Five rounds for time: Row 150 meters Run 200 meters 15 wall balls (20/14) -Compare to 11/22/19, 1/15/19, and 2/19/16   Cash out:  15 minute bike or row at a recovery pace - 10 GHD sit-ups or 15 AbMat sit-ups at 2:30, 5:00, 7:30, 10:00, 12:30, and 15:00. ...

Workout of the Day: "Death by 10 Meters Wreck Bag Style" With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot...

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: Every 30 seconds x 20 sets: 1 deadlift @ 65% of 1RM.  Cash out: :30s of each back and forth x 3 rounds: Hollow rocks Arch rocks -Rest 1 minute then, AMRAP in 6 minutes: 6 burpees 12 reverse crunches with a twist (6 each) 18 alternating V-ups (9 each) ...

Workout of the Day: "A Walk to Remember" AMRAP in 15 minutes: 10 box jumps (24/20) 15 ft handstand walk 10 toes to bar 15 ft handstand walk  Cash out: Assault bike intervals 3 x 35/20 calories -Rest 2 minutes between rounds...

Strength: E2MOM Overhead squat 5x5 55%, 64%, 67%, 67%, 55% Strength II: E1:30MOM Snatch 3@67%, 3@67%, 3@67%, 2@70%, 2@70%, 2@70%, 1@74%, 1@74%, 1@74% -No touch and go. Athlete's choice to power snatch or full snatch.  Cash out: Complete 3 rounds of each exercise before moving on to the next: :30s on/:15s off Rotating planks V-sit...

Strength: E2MOM: Overhead squat 5x5 55%, 64%, 64%, 64%, 55% Strength II: E1:30MOM Snatch 2@67%, 2@67%, 2@67%, 2@70%, 2@70%, 1@74%, 1@74%, 1@74% -No touch and go. Athlete's choice to power snatch or full snatch.  Cash out: Two rounds: :40s on/:20s off Mountain climbers Hollow hold Plank walk ups Supermans Windshield wipers...

Strength E3:30MOM:  Back squats 10-8-8-8 Set 1 - 10 @ 57% of 1RM back squat, Set 2 - 8 @ 62%, Set 3 - 8 @ 67%, Set 4 - 8 @ 71% Strength II E2:30MOM: Front squats 5-5-5-5 Set 1 - 5 @ 60% of 1RM front squat, Set 2 - 5 @...

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...