Registration is live! The 100KMC is a virtual, online fitness challenge in which participants log their meters rowing, running, walking, biking, rucking, and swimming. The goal is to log 100,000 meters (or more) from November 11th to December 11th. NOTE: This is a date change from last year and in my opinion and very positive change which avoids...Read More

Warm-up Strength: 3 sets Bulgarian Split Squats x 8 each @3111 Rest 45sec between legs and 90sec between sets Conditioning: 75/60 Calorie Row Buy-in Then, Choose Your Own Adventure: Option 1) Chipper 70 Alternating Dumbbell Snatches 50 Box Jump-overs* *Step-down only Option 2) Rounds 10rds 7 Alternating Dumbbell Snatches 5 Box Jump-overs* *Step-down only Option...Read More

Mobility: Chest Skill: Strict Ring Muscle-up Progressions Conditioning: Option 1:  As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski, Bike 15/12 80ft Dumbbell Hex Carry 20 Plank Dumbbell Pull Through 15 Straight Leg Raises with Dumbbells in Press Position 10 Horizontal Ring Rows with False Grip Option 2: 20min Stroke...Read More

Barbell Warm-up Olympic Lifting: Percentages based on Power Clean and Jerk Every Minute on the Minute x 3min 3 High Hang Power Clean x 1 Jerk @50% Rest 1min Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @50-60% Rest 1min Every Minute on the Minute x 3min Mid-Thigh Power...Read More

Warm-up Strength: Tempo Back Squat @32X1 3×60, 2×65, 2×70, 1×75, 1×75-80% Followed by one set of Back Squat x 3 reps @80% with No Tempo Conditioning: 40 Walking Lunges 400m Run 30 Back Rack Reverse Lunges* 95/65 300m Run 20 Front Rack Reverse Lunges 200m Run *Barbell from the ground. Do not drop it off...Read More

Warm-up Skills: Week 1 For the next six Mondays, you’ll be working on these 3 skills. It’s important that you take note and remember how many reps you get in the 60sec test of each movement. If you do not have strict handstand push-ups, pick a variation that gets you at least 12-15 reps. Complete...Read More

Warm-up Skills Practice Conditioning: Every Minute on the Minute x 15min: 1- 20 Wall Balls 2- 15 Box Jumps 3- 10 Deadlifts @50-55% 4- Max Ring or Bar Muscle-ups 5- RestRead More

Mobility: Shoulders Skill: Handstand Holds Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run 20 Plate Bus Drivers 20 Plate Hops 20 Walking Lunges Holding Plates (anyway) 20 Russian Twists with Plate 20 Plate Ground to OverheadRead More

Warm-up Full Body Strength: Every Minute on the Minute x 12min Work for 40sec each minute, rest for 20sec 1- 1-1-2 Dumbbell Bench Press 2- Horizontal Ring Row 3- Sandbag Bearhug Squats* *Use sandbags, heavy walls balls, or heavy slam balls Interval Training: These are meant to be very high intensity efforts in the 85-90%...Read More

Warm-up Long Conditioning: 1000/800m Row 25 Lateral Burpees Over a Parallette 1000m Run 25 Burpees to Target* 100 Double-unders 25 Line Facing Burpees** *The height of the target must be above the athlete’s fingertips when they are standing feet together with a straight line through their wrist, elbow, shoulder, hip and knees. The athlete should...Read More