Warm-up Strength: Back Squat 4 reps @ 70%3 reps @ 80%2 reps @ 90%1-2 reps @ 90-92% 1 rep @ 93-95% Conditioning: As Many Rounds and Reps as Possible in 9min of: 3,3,6,6,9,9…. Curtis P. Box Jump Rx 95/65 24/20 Rx+ 135/95 30/24 *Curtis P. = power clean, forward lunge R, forward L, push press...Read More

Mobility: Lats Skill: Rope Climb Conditioning: Every Minute on the Minute x 20min 1) 5 Pop A Squat + 5 Plank Burpee 2) 10 Ball Slam + 10 Straight Leg Raises Holding Ball in Floor Press Position 3) 5 Donkey Kicks + 15sec Handstand Hold 4) 60sec Bike, Row, Ski 5) RestRead More

Warm-up Strength: Shoulder Press 3×2 @90-95% Conditioning: T.U.P. 15-12-9-6-3 Power cleans (135/95) Pull-ups Front squats (135/95) Pull-ups U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned...Read More

Warm-up: 200m Run then 3rds of: 4 Ring Row @2112 5 Donkey Kicks 6 Pistol Squat Negatives Strength: Every Minute on the Minute x 12min (4 sets) 1) 1-1-2 Dumbbell Bench Press x 6 reps 2) Strict Supinated Grip Chest to Bar Pull-ups or Rack Rows x 6-8 reps 3) Hollow Hold x 30sec Gymnastics...Read More

Warm-up: 200m Run then 3rds of: 5 Med Ball Clean 6 Reverse Lunges holding ball 6 Deadbug holding ball Strength: 3 sets Front Rack Reverse Alternating Lunges x 10 reps @2011 Conditioning: 750m Run 20 Deadlift 40 Wall Ball 20 Deadlift 750m RunRead More

Warm-up: 200m Run then 3rds of: 3 Romanian Deadlift 3 Muscle Clean 3 Front Squat 3 Tall Clean 6 Birddog 3 Tempo Push-up @3111 Strength: Back Squat 5 reps @ 75-80%3 reps @ 85-90%1 rep @ 90-95%3-4 reps @ 85%+ Conditioning: 100 Burpees with 3 Cleans On The Minute *At the top of every minute...Read More

Mobility: Thoracic Openers Midline/Stability: 4 sets 1) Copenhagen Plank x 30sec each 2) Chaos Paloff Press x 10 each way 3) Bear Position Shoulder Taps x 10-20 reps 4) Ring Dip/Core Complex: 3 reps of: 5sec Lockout Hold + 5sec Lowering/Negative Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski 20...Read More

Warm-up Strength: Shoulder Press 3×3 @85-90% Conditioning: Last done on 12/18/19 Choose Your Own Adventure RTT Complete in any order. Partitioned in any way. 1600m Run 80 Thrusters 95/65 80 Toes to Bar Or Choose Your Own Adventure RTT(s) Complete in any order. Partitioned in any way. 1600m Run 80 Thrusters 75/55 80 Hanging Knee...Read More

Nasal Breathing Warm-up Flow: As Many Rounds and Reps as Possible in 8min of: 60sec Row/Bike/Ski 10 Elbow Plank to Push-up Transitions 10 Alternating Curtsy Lunges 10 Single Arm Dumbbell Thruster (5ea) Strength: Every 90sec x 4 setsStation 1 – 20 Dumbbell Bench Presses @ 20X1Station 2 – 10 Dumbbell Bicep Curls @ 2011 +...Read More

Warm-up Strength: Sumo Deadlift 4×5 @21X2 Conditioning: Every Minute on the Minute x 20min 1- 6 Single Arm Devil’s Press (3ea)   2- 10 Single Dumbbell Reverse Alternating Lunges + 15 Double-unders 3- Bike 12/8 Cal or Row 15/12 Cal 4- Rest Rx 35/25 Rx+ 50/35Read More