Strength: With 10 minutes on the clock, build to a 5-rep heavy front squat. Workout of the Day: "Aww C'Mon Karen" For time: 150 wall balls (20/14) to a 10/9 ft target *Every minute, including 0:00 perform a 50 ft shuttle run (25 ft out, 25 ft back) ...

Strength:  Pausing front squat complex E2MOM x 5 sets: 1 pausing front squat (3s in bottom of squat) 1 front squat Set 1 - 60% of 1RM front squat Set 2 - 63% of 1RM front squat Set 3 - 66% of 1RM front squat Set 4 - 69% of 1RM front...

Strength: EMOM x 20: Min 1:  Easy bike or row Min 2:  3 front squats *Start at 60% of 1RM and add 5-10 lbs each round to find a challenging set of 3. Workout of the Day: "Level of Concern" With a partner (alternating full rounds), complete 10 rounds (5 each) of: 5...

Strength:   On the 1:30 x 5 sets:   1 pausing front squat 1 front squat  1 thruster Set 1:  50%, Sets 2-5: Build to a heavy complexWorkout of the Day:"Gone in 60 Seconds" With a partner, complete 3 rounds for time: 40 single dumbbell step-back lunges (50/35) 30 alternating one arm DB snatches (50/35) 20...

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 ...

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the...

Strength I:  Back squat 0:00 - 6 repetitions @ 76% of 1RM back squat 2:30 - 4 repetitions @ 81% of 1RM back squat 5:00 - 3 repetitions @ 84% of 1 RM back squat 7:30 - 2 repetitions @ 87% of 1RM back squat Strength II:  Front squat 10:00 - 5 repetitions @...