Nasal Breathing Warm-up: 600m Run then 3rds of: 4 Push-up to Spiderman 6 Muscle Snatch 8 Back Squat Strength: Build to a 1RM Back Squat Conditioning: Every Minute on the Minute on the Minute x 12 1- Ring or Bar Muscle-ups x 3-5 reps or Progressions 2- Lateral Burpees Over the Barbell x 8-12 reps...Read More

Mobility: Thoracic Openers Gymnastics Skills: Every Minute on the Minute x 12min 1- Rope Climb x 1-3 reps 2- Donkey Kicks x 5 + Handstand Hold x 20sec 3- Double-unders x 30-45sec Conditioning: As Many Rounds and Reps as Possible in 15min of: 300m Run or Row 15 Med Ball Cleans with slam ball 12...Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 4 Kick to Handstand 6 Thruster Strength: Push Press 5-4-3-3 Conditioning: 18-15-12-9 Thrusters Toes to Bar *200m Run after each setRead More

Warm-up Strength: 10min Time Cap *21-*15-*9* Strict Pull-ups *Start with 100ft Heavy Farmer’s Carry, then complete one after each set of pull-ups. Conditioning: Every Minute on the Minute x 12min 1- Bike 12/8 Cals or Row 15/12 2- Front Rack Dumbbell Reverse Alternating Lunges x 10 50/35 or heavier Finish: DB Floor Complex 3 sets...Read More

Barbell Warm-up Olympic Lifting + Conditioning: Take 15min to build to a heavy Squat Clean Then, Rest 5min @20:00 for time “Cleaning Up Annie” 50-40-30-20-10 Double-unders Sit-ups 5-4-3-2-1 Squat Clean @85% of today’s heaviest liftRead More

Nasal Breathing Warm-up: For Max Calories:5min of Assault Bike or RowRest 2min and then,3 sets of:2min of Assault Bike or Row @ above max average from 5min testRest 60secBreathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing...Read More

Mobility: Hips Skill: 5min Turkish Get-up Review Every Minute On the Minute x 12min 1- Turkish Get-up R x 2-4 reps 2- Turkish Get-up R x 2-4 reps 3- Heavy Kettlebell Farmer’s Carry x 45sec 4- Hip Hurdles Over Object x 30-45sec Conditioning: As Many Rounds and Reps As Possible in 16min of: 400m Run/Row/Ski...Read More

Warm-up: 200m Run then 3rds of: 4 Ring Row or Strict Pull-up 5 Tempo Push-up @1111 6 Air Squat @12X1 Strength: Build to a 1RM Shoulder Press Conditioning: More Murph Prep…. Time Cap 30min 1000m Run 30 Pull-ups 30 Push-ups 60 Air Squat 30 Push-ups 30 Pull-ups 1000m RunRead More

Warm-up Strength: Every Minute on the Minute x 8min (4sets) 1- Front Rack Dumbbell Walking Lunges x 12-14 steps 2- Choice of: L-sit, Hollow Hold, Plank Hold, or Handstand Hold Conditioning: 1000/800m Row Buy-in 14 Single Arm Alternating Devil’s Press 28 Single Dumbbell Reverse Alternating Lunges 42 Single Dumbbell Box Step Overs 24/20 Rx 35/25...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Power Clean + Hang Squat Clean + Front Squat + Jerk Conditioning: 18 Front Squats 15 Push Press 12 Hang Squat Clean 9 Thruster *40 Double-unders before each barbell movement Rx 115/75 Rx+ 135/95Read More