Mobility: Thoracic Spine Skill: Kipping or Butterfly Pull-ups Workout of the Day 2 person team 300/250m Row with partner: 1- Dead hang hold 2- Wall Sit 3- Heavy double KB hold 4- Handstand Hold 5- Active Squat HoldRead More

Barbell Warm-up Every 2min x 16min (8 sets) Sets 1-2 Hang Clean x 2 + Jerk x 2 60% Sets 3-4 Hang Clean + Clean + Jerk 70% Sets 5-6 Clean Lift Off* + Clean + Jerk *Pause 2sec at patella 80% Sets 7-8 Clean + Jerk 85%+ Workout of the Day 4 sets for...Read More

Warm-up: 200m Run then 3rds of: 8 Back Rack BB Lunges 6 Strict Toes to Bar 8 Sumo KB Deadlift Strength: Deadlift 3×3 @ 85-90% Workout of the Day 1000m Row 80 Double-unders 60 Russian KBS (53/35) 40 Double-unders 20 Russian KBS Finish: 2-3 sets Suitcase Carry (70/53) x 30sec each Rest 10sec Max Effort...Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 8 Plank Punch 10 Deadbug Strength: Shoulder Press 3×3 @85-90% Then 1 set of 10 reps at 70% Workout of the Day 21-15-9 Front Squat Lateral Burpee Over the Barbell Finish: 3 sets 4 Turkish Get-ups (2R/2L) 30sec Side Plank each 25 Tricep Press DownsRead More

Warm-up: 200m Run then 3rds of: 5 Single Leg RDL (each) w/ KB 5 1 ¼ Front Squat w/ KB 5 Strict Pull-up Strength: Back Squat 3×4 @ 80-85% Workout of the Day “Helen” 3rds 400m Run 21 KBS 12 Pull-upRead More

Mobility: Hips Skill: 5min Turkish Get-up Review Midline/Stability: 4 sets 3 TGU each 60sec Sand Bag Carry- get a heavy sandbag, bear hug it, and walk back & forth in gym 10 Palloff Press each side 25-40ft Seal Walk Workout of the Day 2person team. Congo style. 4rds each 350/300m Row 25ft Handstand Walk or...Read More

“Kelly” 5rds 400m Run 30 Box Jump 30 Wall BallRead More

Barbell Warm-up Every 90sec for 10 sets Sets 1-2 High Hang + Mid Hang Snatch @65-70% Sets 3-4 Mid Hang Snatch x 2 @75-80% Sets 5-6 Snatch Lift Off* + Snatch *Pause 2sec at patella @80-85% Sets 7-10 Snatch x 1 @85%+ Strength: Deadlift 3×4 @ 80-85% Skills: Choose one: 1) Spend remaining time working...Read More

Warm-up: 200m Run then 3rds of: 6 Single Arm Kneeling DB Press (each) 6 Ring Row 10 Hollow Rock Strength: Strict Press 3×4 @ 80-85% Workout of the Day “Jackie” 1000m Row 50 Thruster 30 Pull-upsRead More

Warm-up: 200m Run then 3rds of: 6 Push-up to Spiderman 2 Curtis P (45/35) Strength: Back Squat 3×6 @75-80% Workout of the Day 400m Run 25 Curtis P’s 400m Run 12min Time Cap Rx 95/65 Rx+ 135/95 Curtis P = power clean, 2 front rack lunges, push pressRead More