Warm-up Strength:   4 sets 2 Front Squat + 3 Back Squat Conditioning: 15-12-9 Thrusters 75/55 Hanging Knee Raises Rest exactly 2min 12-9-6 Thrusters 95/65 Pull-ups Or a higher skill version: 15-12-9 Thrusters 95/65 Toes to Bar Rest exactly 2min 12-9-6 Thrusters 115/75 Bar Muscle-upsRead More

Mobility: Wrists and Forearms Skill: Handstands Conditioning: As many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski or 24/18 Cal Bike 10 Hand Plank Plate Taps 15 Plate Ground to Overhead 20 Plate Overhead Walking Lunges 25 V-ups or Tuck-ups 100m Pinch Plate CarryRead More

Warm-up: 200m Run then 3rds of: 8 Sumo Deadlift with kettlebell @20X1 4 Pop A Squat 8 Deadbug Strength: Deadlift 55% x 8 reps, 65-70% x 6 reps, 75-80% x 4 reps, 85-90% x 2 reps, 90-95% x 1 rep, 95% x 1 rep Conditioning: 600m Run 50 Russian Kettlebell Swings 25 Burpees 600m Run...Read More

Nasal Breathing Warm-up: As many Rounds and Reps as Possible in 8min of:   200m Run/Row/Ski 8 Squat to High Knee Raise 6 Ring Row or Ring Pull-up 4 Push-up to High Knee Crunch 2 Strict Toes to Bar @3111 Strength: 3 setsDumbbell Bench Press x 6 reps @ 20X1Dumbbell Floor Press x 12 reps...Read More

Warm-up Strength: Push Press 15min to build to a 1RM Conditioning: 2rds 15 Hang Power Clean 20 Double-unders 2rds 15 Front Rack Reverse Alternating Lunges 20 Double-unders 2rds 15 Push Press 20 Double-unders Rx 95/65 Rx+ 135/95Read More

Warm-up Strength: 4 sets 3 Front Squat + 4 Back Squat Perform 3 front squats, rack the bar and immediately begin 4 back squats with the same weight Conditioning: Optimus Prime (Courtesy of CompTrain) Last done 6/8/20 As many reps as possible of Wall Balls in 7 minutes. On the Minute- 5 Deadlifts Rx+ 225/155...Read More

Mobility: Ankles Skill: Double-unders *If you are proficient at double-unders, set the clock for 10min and perform 10 sets of 30sec Unbroken Double-unders + 30sec Plank Hold Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 20 Ball Slam 20 Russian Twist with Ball 20 Med Ball Clean (w/ slam ball)...Read More

Warm-up Strength: Deadlift 50% x 8 reps60% x 6 reps70% x 4 reps80% x 2 reps90% x 1-2 reps Conditioning: As Many Rounds and Reps as Possible in 18min of: 1000m Run Buy-in then, 10 Pull-ups 10 Lateral Burpees Over the Dumbbells (2 DBs side by side) 10 Dumbbell Front Squats Rx 35/25 Rx+ Chest...Read More

Barbell Warm-up Olympic Lifting: Every 90sec x 6 sets 3-Position Snatch (High hang, mid-hang, floor) Conditioning: 500m Row Buy-in, then 3rds of: 6 Hang Power Snatch 8 Front Rack Reverse Alternating Lunges 10 Box Jump Rx 95/65 & 24/20 Rx+ 135/95 & 30/24Read More

Warm-up: 200m Run then 3rds of: 4 Ring Row @2012 4 ½ Kneeling Dumbbell Press each 4 Single Dumbbell Overhead Walking Lunges each Strength: Push Press 3×85% 2×90% 1-2×90-95% Conditioning: Monday Pump Sesh Every 2min x 30min (3 sets)Station 1 – Bulgarian Split Squat x 8 reps each @ 30X1Station 2 – Strict Handstand Push-Ups...Read More