Warm-up: 200m run then 3rds of: 6 Glute Bridge w/ kick-out 6 Push-up to Spiderman 6 Chin-up Strength: Back Squat 5 @ 50/65/70/75% Take 15min to build to a heavy Power Clean Then, 5rds 5 Power Clean @ 70% of today’s heavy single 10 Air Squat 15 DURead More

Warm-up: 200m run then 3rds of: 5 Roll To Candlestick 6 Front Rack Lunges 5 Good Morning Strength: Front Squat 5@60%, 3@70%, 2@80%, 2@90%, 1@95% WOD: 600m Run for time @5:00 on clock EMOM x 10 4/3 Strict Pull-up 5 Thruster (115/75) @ 17:00 on clock 750m run for time Record 2 scores: 600m run...Read More

Warm-up: 750m Run then 3 sets of: 30sec Box Shoulder Stretch 30sec Rest 30sec L-sit 30sec Rest Skill: 15min of GOAT training (skills only) EMOM x 16 1) 4-6 Inverted Burpee 2) 4-6 Strict T@B @3111 3) 4-6 TGU 4) 4-6 Single Leg RDL Finish: Shoulder Prehab: 2 sets I Y T W’sRead More

Three Wise Men Tribute The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across...Read More

Warm-up: 200m run then 2rds of: 12 Shoulder Taps 6 Thruster 6 Dip Strength: Push Press 2 @ 85/90/95% WOD: Against a 4min clock- 3min of work, then 1min of rest. Perform 4 total rounds for Max reps of DUs 300/250m Row 8 Push Press (Rx 115/75 Rx+ 135/95) ME DU in remaining timeRead More

Warm-up: 200m run then 3rds of: 4 Push-up to Spiderman 5 Chin-up 6 OH Plate Step-up Strength: Back Squat 5@60%, 3@70%, 2@80%, 2@90%, 1@95% WOD: 4rds 8 Alt KB Snatch (53/35) 18 Goblet Hold Reverse Lunges (total) 4 Box Jump (30/24) *Step-down ONLY Finish: 3sets 8 KB Row 10 Hollow RockRead More

Barbell Warm-Up Oly: Every 2min for 16min Clean 2@60, 2@70, 1@75/80/85/90/95/95+/95+% Strength: Every 2:30min Front Squat 5@65/70/75/80% WOD: 5rds 30sec Wall Ball (20/14) 30sec RestRead More

Mobility: Wrists and Shoulders Shoulder Prehab: 2 sets I Y T W’s 60sec Hollow Rock Skill: Handstand Progressions (walking, freestanding, HSPU variations) 2-person team 5rds each 500m RowRead More

Skill EMOM x 12 1- Sumo Deadlift x 4 @70-75% of 1RM Deadlift 2- MU x 4 or any MU progression 3- L-sit x 30-45 sec WOD: 1min Russian KBS (53/35) *Chest level 5min AMRAP 10 Front Rack Lunges (125/85) 10 Pull-ups 1min Russian KBS Finish: 3rds 25 Banded Hamstring Curls Heavy KB farmers carry...Read More

Warm-Up: 200m run then 3rds of: 6 Ring Push-up 30 sec Bamboo Bar OH Hold Strength: Push Press 3@80/85/90% WOD: 500m row 10 Ring dip 15 Box jump (24/20) *Step down only 20 Strict HSPU 25 Burpee 30 Russian twist 35 DU 400m runRead More