Warm-up: 200m Run then 2rds of: 3 Muscle Clean 3 Front Squat 3 High Hang Clean 3 Hang Clean 20 Hollow Rock Strength: Front Squat 6×70, 6×75, 4×80, 4×85% Workout of the Day 600m Run 50 KBS (Rx 53/35 Rx+ 70/53) 400m Run 30 T2B 20 Clean (Rx 135/95 Rx+ 185/125)Read More

Barbell Warm-up Every 90sec for 10 sets Sets 1-2 High Hang Snatch + Hang Snatch Sets 3-4 Hang Snatch + Snatch from 2in Below Knee Sets 5-6 2 Snatch Lift Off + Snatch Sets 7-10 Snatch x 1 Workout of the Day 2 person team 4rds each Complete a full round while partner rests 12/10...Read More

Mobility: Shoulders Skill: Muscle-up skill work 4 sets :10-:20 Ring Support Hold 4 sets 5-15 swings Ring Swing Towel Drill (small range) 4 sets :10-:20 False Grip Hold Workout of the Day Option 1- 1000m Run 25 Russian Twists w/ slam ball 25 Leg Raises 25 Superman 750m Run 30sec R Arm Plank 30sec L...Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 8 Narrow Grip OH Reverse Lunges (45/35) Strength: Push Press 6×65,6×70, 4×75, 4×80% Workout of the Day 3rds for time 400m Run 10 Front Rack Reverse Lunges (135/95) 10 S2OHRead More

Warm-up: 200m Run then 3rds of: 8 Good Morning 8 Back Rack Box Step-Ups 8 Tempo Push-up @2111 Strength: 1a) Deadlift 5x 60%, 4×70, 3×80, 2×85, 1×90% 1b) Strict Ring Dip @2112 5 sets of 4-6 reps Workout of the Day 60 Cal Row 50 DU 40 Ball Slam (25/15) 30 Box Jump (24/20) 20...Read More

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat (45/35) 10 Deadbug 10 Shoulder Taps Strength: Front Squat 6×65,6×70, 4×75, 4×80% Workout of the Day 4min AMRAP 10 Power Snatch (95/65) 10 Pull-up Rest 1min 3min AMRAP 8 OHS (95/65) 8 T2B Rest 2min 2min AMRAP Thruster (95/65)Read More

Barbell Warm-up Every 2 minutes, for 4 minutes (2 sets): 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% of 1RM Clean & Jerk Every 2 minutes, for 4 minutes (2 sets): 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks...Read More

Mobility: Hips Skill: 10min Double-unders 1 set Max reps DU Workout of the Day Option 1- 400m Run or Row 60sec Dead Hang Hold- hollow body 400m Run or Row 60sec KB Farmer’s Hold (70/53) 400m Run or Row 60sec Hollow Hold 400m Run or Row 60sec Plank on Low Rings 400m Run or Row...Read More

Warm-up: 200m Run then 3rds of: 30sec HS Hold 5 Ring Row 5 Strict Ring Dip Strength: Push Press 8 x 65/70/75% Workout of the Day 400m Run then 1rd of Barbara 20 Pull-up 30 Push-up 40 Sit-up 50 Air Squat 300m Run then 2rds of Mary 5 HSPU 10 Pistol 15 Pull-up 200m Run...Read More

Warm-up: 200m Run then 3rds of: 8 Single Leg RDL (each) 100ft OH KB Carry L Arm 100ft OH KB Carry R Arm Strength: 1a) Deadlift 6×70, 5×75, 4×80, 3×85 1b) Single Arm KB/DB Row x 8 each Workout of the Day 45 DU 40 Russian KBS (53/35) 35 Leg Lifts anchored to KB 30...Read More