- STRENGTH - Paused Front Squat 5 sets of 2 @ RPE 5-6.5 *2 second pause @ bottom *10 DB Glute Bridges after each set. - WORKOUT OF THE DAY - CrossFit Games 2010 – [...]

- CONDITIONING - Bike Intervals EMOM x 10: 1. :30 sec Max Cal Echo Bike 2. Rest *Goal = keep RPMs well above 75 for men & 65 for women. *Score = Total cals - [...]

- STRENGTH - 7 sets of: 3 Push Press + 2 Push Jerk @ RPE 5-6 *Focus on driving through legs as much as possible. *Take your time. - WORKOUT OF THE DAY - 4 [...]

- STRENGTH - Back Squat For Quality: 5 @ RPE 5.5 5 @ RPE 5.5 5 @ RPE 6 5 @ RPE 6.5 5 @ RPE 6.5 *Perform 5 High Box Jumps @ 30”/24” after [...]

- WORKOUT OF THE DAY - For Time: (In Teams of 2) 1K Run Together 150 Double Unders 75 Cal Echo Bike 150 Air Squats 75 Cal Echo Bike 150 Double Unders 1K Run Together [...]

- STRENGTH - Z-Press 5-4-3-2-1 @ increasing load *Superset w/ 12 KB Gorilla Rows @ heavy *Take your time. - WORKOUT OF THE DAY - AMRAP 7: 9 Shoulder To Overhead @ 135/95 12 T2B [...]

- STRENGTH - Deadlift & Plyos 5 sets of 1 @ RPE 8-9 *Max Height Seated Box Jump. - WORKOUT OF THE DAY - For Time: 30-20-10 of: Cal Ski Erg Alternating DB Snatch Hand [...]

- CORE WORK - 3 sets: 1:00 min Low Plank Hold 30 Anchored Sit-ups 15 V-ups *10:00 min to complete - WORKOUT OF THE DAY - “Open 15.5” 27-21-15-9 Reps for Time Row (calories) Thrusters [...]

- WORKOUT OF THE DAY - Power Clean and Jerks 7 x 1 @ building to workout weight *use this a strength component, primer, and technique work for C&J. 3 Rounds For Time: “X” Meter [...]

- WORKOUT OF THE DAY - For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions [...]