Strength Weighted Push ups 3x ME AHAP or Eccentric push ups 5 x 5 (3-5 sec descent) Workout 12 min AMRAP 5 KB snatch (53/35) 10 OH lunges (53/35) 20 Double under **Worked on floor [...]

Strength Deadlift 3x6 w/3s Negative RPE 8 Workout 6 RFT 6 Box jumps - 30/24 6 1-DB hang clean (3/3) - 50/35 **This deadlift work *might* look a little familiar as we did it back [...]

Workout 30 min AMRAP 500m row 12 Burpees over rower 25 KB Swings (53/35) **Following up our double strength day with our typical longer workout. With no strength or skill element to open the class, [...]

Strength 1 Power snatch + Overhead squat Heavy double Strength 2 E2.5MOM x 15 (6 rounds) 20 reps - AHAP Heel elevated Goblet squats **Starting the week off with our double strength day. As I [...]

“Tuskegee Airmen” For Time: Buy-In: 150 Double-Unders Then, 5 Rounds of: 19 Burpees 41 Russian Kettlebell Swings (53/35) 19 calorie Air Bike (400m run) 45 AbMat Sit-Ups ***This tribute workout is dedicated to Tuskegee [...]

CLOSED RUN A 5K Daily Listen "The Stars and Stripes Forever" -John Philip Sousa "The March King"