Warm-up: 200m Run then 3rds of: 5 Push-up to Spiderman 5 1 ¼ KB Squats 20-30sec Ring Support Hold Strength: Front Rack Reverse Lunges 4 x 5 each leg Workout of the Day 2 rounds 1min KBS (53/35) 1min Rest 1min DU 1min Rest 1min Air Squat 1min Rest 1min Bike for Cal 1min Rest...Read More

Barbell Warm-up Oly: 1RM Snatch Workout of the Day: 4rds 50 DU 25 Thruster (45/35) 15 T2BRead More

Mobility: Lax Ball Glute Roll Out Midline/Stability: EMOM x 9 1) L-sit Leg Lifts x 30sec 2) Hang Sequence from Bar x 10sec each position 3) Hollow Hold x 30sec Workout of the Day Option 1- 2 person team 250/200m Row with partner in: 1- Heavy KB Hold 2- HS Hold or Plank Hold 3-...Read More

Group Warm-up Split Jerk Drills Oly: 5sets Split Jerk x 2 reps Pause for 2sec in receiving position. Do not go above 80%. Workout of the Day 2 person team 12min AMRAP of PC + Pistols Partner 1: Runs 200m Partner 2: Works on 8 PC + 8 PistolsRead More

Warm-up: 200m Run then 3rds of: 12 Weighted Pull Backs 10 Shoulder Taps (plank) 8 Horizontal Ring Row Strength: 1a) Bench Press 3×3 across 1b) Wide Grip Pull-up x 6-8 reps Workout of the Day 40 Pull-up 30 Box Jump (24/20) 20 HSPU 10 Muscle-up 20 Pull-up 15 Box Jump 10 HSPU 5 MURead More

Barbell Warm-up 1 RM Clean Workout of the Day 21-15-9 Front Squat* Lateral Bar Burpee *50% of today’s heaviest cleanRead More

“The Chief” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since...Read More

Mobility: Shoulders Skill/Core: TGU 5 sets of 4 reps each arm Option 1- “Jerry” Run 1 Mile Row 2k Run 1 Mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his...Read More

Warm-up: 200m Run then 3rds of: 5 Single Leg RDL (45/35) 5 1 ¼ Front Squat 5 BTN Snatch Grip Press Strength: Back Squat 5×5 “Randy” 75 Snatches (75/55) Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go...Read More

Warm-up: 200m Run then 3rds of: 30sec Planche Lean 8 Horizontal Ring Row 8 Bird Dog Strength: 1a) Bench Press 5×5 1b) Single Arm KB Row 5×8 each @2111 Workout of the Day 2 person team In any order, split any way, divided evenly, one person working at a time. 3000m Row 300 DU 150...Read More