Warm-up: 200m Run then 3rds of: 6 Push-up to Spiderman 30sec Plank on Rings 10 Deadbug Strength: 4 sets 1a) DB Z-Press @2111 x 5 reps 1b) Weighted Supinated Grip Pull-up x 3 If unweighted or scaled go for 5 reps Workout of the Day 2 person team 5rds each. Complete a full round while...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 5 Tall Clean 10 Hollow Rock Strength: Every 2min x 10 Tempo Front Squat @33X1 4-3-2-1-1 Oly: 1RM Clean Workout of the Day 7min AMRAP 5 Power Clean 10 Wall Ball (20/14) Rx 135/95 Rx+ 185/125Read More

Warm-up: 200m Run then 3rds of: 5 Strict Behind the Neck Press 3 1 ¼ Front Squat 5 Tall Clean Strength: Every 2min x 10min (5 sets) Squat Clean Thruster x 4-3-2-2-2 Workout of the Day 4rds 15 Thruster (95/65) 15 T2BRead More

Mobility: Shoulders Skill: Bar Muscle-up 10min progressions Workout of the Day 500m Run or Row 25 Russian Twists (25/15 slam ball) 100m Single Arm Overhead KB Carry (50R/50L) 60sec Plank 500m Run or Row 25 Ball Slam Sit-up (25/15) 100m Double KB Front Rack Carry 60sec Plank 500m Run or Row 25 Tuck-ups 100m Suitcase...Read More

Warm-up: 200m Run then 2rds of: 10 Ring Push-up 10 Alt OH Plate Box Step-up Strength: 4 sets 1a) Tempo Bench Press @ 21X1 x 3 Rest 60sec 2) DB/KB Split Squat @31X1 x 4 each Rest 60sec EMOM x 9 1) Row 12/10 cal 2) Burpee Box Jump Over x 5 (24/20) 3) Ball...Read More

Warm-up: 200m Run then 3rds of: 8 Ring Rows 6 Single Leg RDL (45/35) 10 Bird Dog Strength: Deadlift 3 x 80/85/90% Workout of the Day 50 Double-unders 50 Flutter Kicks (2 count) 20 Deadlift (185/135) 15 Strict Hollow Body Chin-ups 20 Deadlift 50 Leg Raises 50 Double-undersRead More

Warm-up: 200m Run then 90sec of squat therapy then 2rds of: 6 Strict Press 6 Thruster 6 Back Squat Strength: Every 2min x 10min Tempo Front Squat @33X1 x 4-3-2-1 Then one set of front squat (no tempo) x 3-4 reps at the final weight of tempo Workout of the Day 20 Front Rack Reverse...Read More

Barbell Warm-up Sets 1-2) Snatch Balance + 2 Overhead Squat Sets 3-5) Snatch Balance + 1 Overhead Squat Sets 1-2) High Hang + Hang Snatch Sets 3-4) Hang Snatch + Snatch from 2in Below Knee Sets 5-6) Snatch Lift Off + Snatch Sets 7-8) Snatch x 1 Workout of the Day 90sec Strict Pull-up Rest...Read More

Mobility: Hip Flexors & IT Band Midline: EMOM x 12 1) Hollow Hold x 30-45sec 2) V-up or Tuck-up x 15-20 3) Ring Full Support Hold x 30-45sec 4) Pike Ups x 15-20 (scale to single leg) Workout of the Day Pick One: Option 1- 5K Row Option 2- 5K Run Option 3- 10K broken...Read More

Warm-up: 200m Run then 2rds of: 10 Plank Punches 10 Hollow Rock 5 Air Squat @ 3211 Strength: 4 sets 1a) Tempo Bench Press @ 21X1 x 3 Rest 60sec 1b) DB/KB Split Squat @31X1 x 6 each Rest 60sec Workout of the Day For total time 200m Run 25 Wall Ball Rest 2min 200m...Read More