“Hotshots 19” 6rds for time 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m RunRead More

Mobility: Hamstrings and Glutes Skill: Turkish Get-ups Conditioning: Option 1: As Many Rounds and Reps and Possible in 16min: 2 Wall Walk 4 Push-up to High Knee Crunch 6 Plank Burpee 8 Goblet Squat 10 Single Arm Alternating Russian Kettlebell Swings 12 Reverse Alternating Lunges holding kettlebell 14 Straight Leg Raises holding kettlebell 16 Calorie...Read More

Warm-up Strength: Deadlift 6 reps @ 65%4 reps @ 70%2 reps @ 75%2 reps @ 80% 1 rep @ 85% Conditioning: “Scotty” As Many Rounds and Reps as Possible in 11min of: 5 Deadlifts 315/205 18 Wall Balls 20/14 17 Burpees Over the Barbell Finish: 3 sets 20 Reverse Snow Angels- slow and controlled 20...Read More

Warm-up: 200m Run then 3rds of: 8 High Box Step-up 6 ½ Kneeling Single Arm Dumbbell Press 4 Lungsters Strength: Every 2min x 8min (4 sets) 20 Dumbbell Front Rack Walking Lunges Conditioning: 1000m Row 1000m Run 100 Double-unders 50 Single Dumbbell Box Step Overs Finish: 3 sets 30sec Box Shoulder Stretch 30sec Couch Stretch...Read More

Warm-up Strength: Push Press 3×3 @85-90% Conditioning: “Marco” 3rds for time 21 Pull-ups 15 Handstand Push-ups 9 Thrusters 135/95 Finish: 3 sets 12 Deadbugs 12 Glute Bridges 30sec Hollow Hold Rest 30secRead More

Nasal Breathing Warm-up: As Many Rounds and Reps as Possible in 10min of: 200m Run or Row 10 Strict Press 45/35 10 Front Squat 10 Ring Row or Strict Pull up Strength: 1 Every 90sec x 5 sets 1 and ¼ Front Squat x 2 reps Build to something heavy, but make sure form/technique is...Read More

Mobility: Chest Midline Stability: 2 sets 30sec Plank Left Rest 10sec 30sec Plank Right Rest 10sec 30sec Plank on Elbows Rest 10sec 30sec Hollow Hold Rest 10sec Then, 3sets Ring Or Box Support Hold x 30sec Wall Walk x 2 reps + 15-30sec Nose to Wall handstand Hold Alternating Cossack Squats x 10 https://www.youtube.com/watch?v=lPbZ9q6Oj4E Conditioning:...Read More

Warm-up: 200m Run then 3rds of: 5 Romanian Deadlifts 5 Thrusters 5 Good Mornings Strength: Deadlift 8 reps @ 50%6 reps @ 60%4 reps @ 70%2 reps @ 75%2 reps @ 80% Conditioning: 750m Run 25 Thrusters 95/65 15 Lateral Burpees Over the Barbell 75 Double-unders 15 Lateral Burpees Over the Barbell 25 Thrusters 750m...Read More

Warm-up Strength: 4 sets 1a) Bulgarian Split Squats @3111 x 6 each + 30sec iso hold at bottom 1b) Single Arm Dumbbell Row @2111 x 8 each Conditioning: 50/35 Cal Row 40ft Front Rack Dumbbell Walking Lunges 35/25 40 Ball Slam 25/15 30 Russian Twist with ball 20 Alternating Single Arm Push-ups on ball 10...Read More

Warm-up Strength: Push Press 3×4 @80-85% Conditioning: Every Minute on the Minute x 15min 1- 3 Deadlift + 4 Hang Power Clean + 5 Shoulder to Overhead 2- 5 Front Squat + 20 Double Unders 3- Pull-ups or Chest to Bar x 8-12 reps or Ring or Bar Muscle-ups x 3-6 repsRead More