Mobility: Lax Ball Glute Roll Out & Barbell Quad Smash Skill: 15min Athlete Choice of Pistols, Handstands/Walks, Double-unders, Pull-ups Option 1- 20min Stroke Rate Row Option 2- Skills Workout Option 3- 3rds 1000m Run 4x Gym Length Heavy KB Farmer’s Carry 20 Russian Twists w/ slam ball 15 Ceiling Reaching Straight Body CrunchesRead More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 5 1 ¼ Goblet Squat Strength: Back Squat 6×70, 4×80, 2×85, 1×90, 1×95, 1×100+% CFWP Baseline Workout 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-up Finish: 3-4 sets 8-10 Double KB Bicep Curls 20-30 Banded Tricep Press Downs 30sec Plank on Left...Read More

Warm-up: 200m Run then 3rds of: 5 Ring Pull-ups 30sec Box Shoulder Pulses 10 Hollow Rock Skill: Muscle-up Practice Ring or Bar Workout of the Day EMOM x 16 1) Bike 12/8 Cal 2) 10 Pull-up + 15 Double-unders 3) 8 Burpee Box Jump Overs 4) RestRead More

Warm-up: 200m Run then 3rds of: 10 Shoulder Taps + 4 Push-up 10 Deadbug 10 Glute Bridge Strength: Push Press 3×75, 2×80, 2×85, 1×90, 1×95%, 1×100+% Workout of the Day 4rds 1min ME Row for Cal 1min ME Hang Squat Clean (95/65) 1min Handstand Push-ups 2min RestRead More

Warm-up: 200m Run With an empty barbell, complete the following twice: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Snatch Drops x 3 reps Snatch x 3 reps Oly: Every 90sec x 8 sets Power...Read More

Mobility: Chest/Pec Skill: Handstand Holds/Walks Workout of the Day Option 1- As a two person team: 100 single-unders/plank hold on elbows 200m run/hang from pull-up bar 200m run/L-sit on ground with plate overhead (45/25) 200m run/wall sit with plate on legs (45/25) 200m run/handstand hold on wall (butt cannot touch the wall, feet only) 200m...Read More

Warm-up: 200m Run then 3rds of: 5 Muscle Clean 5 1 ¼ Squats 10 Birddog Strength: Back Squat 6×80, 4×85, 2×90, 1×95, 6×75% Workout of the Day 2 person team. 4 rounds each 10/8 Cal Row Rounds 1 & 3: 12 Dumbbell Thrusters Rounds 2 & 4: 12 Dumbbell Power Clean Rx Men 35+ Women...Read More

Warm-up: 200m Run then 3rds of: 8 KB Deadlift 10 Deadbug 6 Chin-up Strength: Deadlift 6×60, 5×70, 4×75, 3×80, 2×85% Workout of the Day 4rds 100m Sprint 25 Russian KBS 15 Sit-up 10 Reverse Burpee Finish: 3 sets 8 Single Arm KB Row 15-20 Compressions Pikes 45sec Plank on Right 45sec Plank on LeftRead More

Warm-up: 2 00m Run With an empty barbell, complete the following twice: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Snatch Drops x 3 reps Snatch x 3 reps Strength: Push Press 3×75, 2×80, 2×85,...Read More

Barbell warm-up Power Clean 10-15min to build to 80-90% Workout of the Day 15.4 8min AMRAP Handstand Push-ups Cleans Finish: 3-4 sets 8 Sandbag Squats Rest 60sec 10 KB Bicep Curls Rest 60secRead More