Group Warm-up Strength: Back Squat5 reps @ 55%3 reps @ 65%1 rep @ 75%1 rep @ 85%1 rep @ 90%1 rep @ 95%1 rep @ 101-102% Conditioning: Every Minute on the Minute x 15min 1- Bike, Row or Ski x 45sec for Max Calories 2- Overhead Squat 45/35 x 20 reps 3- Double-unders x 30sec...Read More

Mobility: Shoulders Skill: Toes to Bar Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run or Row 10 Med Ball Clean with slam ball 10 Straight Leg Raises holding ball 10 Reverse Lunges holding ball 10 Ball Slam 5 Deck Squats with ballRead More

Group Warm-up Strength: 3 sets 60sec Max Reps Sumo Deadlift @ 40% of 1RM Deadlift Rest 60sec 60sec Max Reps Tempo Push-ups @1111 Rest 60sec Conditioning: “Air Force” 20 Thruster 20 Sumo Deadlift High Pull 20 Push Jerk 20 Overhead Squats 20 Front Squats *Every minute on the minute, complete 4 burpees. Start with 4...Read More

Warm-up: 200m Run then 3rds of: 5 Glute Bridge @1013 10 Sumo Deadlift with kettlebell 10 High Box Step Strength: 3 sets Dumbbell Bulgarian Split Squats @30X1 x 6-8 reps each leg Rest 60sec between legs Followed by 1 set of 20 reps each leg @10X1 at 65% of today’s working weight Conditioning: Just One...Read More

Barbell Warm-up Olympic Lifting: Take 15-20min to build to a heavy Clean Conditioning: “Fran-ish” 45 Thrusters (95/65) 45 Pull-ups *Complete in any order, break up any way you want. Have a plan, stick with it and execute! 7min time capRead More

Wearing a weight vest, 10 rounds for time of: 100-m sprint5 burpees20 sit-ups15 push-ups100-m sprintRest 2 minutes Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia...Read More

Warm-up Strength: Every 2:30 x 5 sets Back Squat Sets 1-3: 1-2 reps @ 88-90% Sets 4-5: 1 rep @ 90-95% Conditioning: 40 Alternating Dumbbell Snatch 30 Dumbbell Front Squat 20 Handstand Push-ups* 10 Bar Muscle-ups 20 Handstand Push-ups 30 Dumbbell Front Squat 40 Alternating Dumbbell Snatch Rx 35/25 Rx+ 50/35Read More

Mobility: Hips Skill: Turkish Get-ups Technique Review Midline/Stability: Every Minute on the Minute for 9min: 1- Turkish Get-ups x 2-3 each arm 2-Tuck-up to V-up Complex x 45sec 3- Alternating Glute Bridge with single leg kick out x 45sec Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run or Row 30...Read More

Group Warm-up Conditioning: As Many Reps as Possible in 3min of: 200m Run 30 Wall Ball 20 Toes to Bar 30 Box Jump 20 Pull-up 30 Burpee 20 Shoulder to Overhead Rest 60sec As Many Reps as Possible in 6min of: 200m Run 30 Wall Ball (20/14) 20 Toes to Bar 30 Box Jump 20...Read More

Warm-up Strength: Take 15min to build to a heavy Split Jerk Conditioning: 750m Row 100ft Front Rack Dumbbell Walking Lunges 25 Devil’s Press Rx 35/25 Rx+ 50/35 Finish: 3 sets Hollow Body Bounce x 20 Straight Arm Ceiling Crunch x 10Read More