Warm-up Strength: Tempo Front Squat 10-8-6-4 @30X0 Workout of the Day: 10 Hang Power Clean 10 Toes to Bar 15 Front Squat 10 Toes to Bar 20 Clusters 10 Toes to Bar 15 Front Squat 10 Toes to Bar 10 Hang Power Clean Rx 115/75 Rx+ 135/95Read More

Lazy Macros Challenge Starts September 14th, 2020 What is it? This challenge was designed by OptimizeMe Nutrition and focuses on ensuring a baseline level of fruits, veggies, and protein every day – – without weighing and measuring everything and without restricting anything! Hence, it’s “lazy” but still offers significant results. It combines the #800gChallenge (eating...Read More

Barbell Warm-up Olympic Lifting: Every 90sec x 5 sets Hang Snatch x 2 reps Workout of the Day: Miller Time Rx 20min Cap 10 rounds 3 Squat Clean and Jerk (225/145) 4 Box Jump (30/24) Miller Time Scaled 20min Cap 10 Rounds 3 Squat Clean and Jerk (135/95) 4 Box Jump (24/20)Read More

Mobility: Hips Skill: Rowing Technique Workout of the Day: 1000m Row or Run 20 Ball Slam 80ft Walking Lunges holding ball 10 Deck Squats with ball 20 Russian Twist 10 Deck Squats with ball 80ft Walking Lunges holding ball 20 Ball SlamRead More

Group Warm-up Workout of the Day: Hell’ish Helen 3rds 600m Run 30 Kettlebell Swings 53/35 15 Pull-ups Rx+ Chest to Bar Finish: Midline Chipper 40 Hand Plank Cross Knee to Elbow 20 Hanging Knees-to-chest @ 2011 40 Elbow Jacks 30 Hand Plank Cross Knee to Elbow 15 Hanging Knees-to-chest @ 2011 30 Elbow Jacks 20...Read More

Salad Recipe Below We’ve got a really simple but delicious grab-and-go salad recipe for you today. Meal prep plays a big role in sticking to your nutrition game plan, and this recipe will help make your life a lot easier AND stay on track with your goals. It’s perfect for bringing to work and you...Read More

Nasal Breathing Warm-up: For the entire 10min, only breath through your nose. If you find that your mouth drops open to breathe, you’re going too hard. Slow your paces and resume breathing only through your nose. As Many Rounds and Reps as Possible in 10min of: 15/12 Calories Row/Bike/Ski 10 Push Press 45/35 10 Back...Read More

Strength: 5 sets 3 Push Press + 2 Push Jerk + 1 Split Jerk Workout of the Day: 10 Deadlift 15 Strict Handstand Push-ups or 20 Hand Release Push-ups 20 Toes to Bar 25 Goblet Squats 50 Double-unders 25 Goblet Squats 20 Toes to Bar 15 Strict Handstand Push-ups or 20 Hand Release Push-ups 10...Read More

Barbell Warm-up: Olympic Lifting: Every 2min x 12min 3-Position Snatch Workout of the Day: “DT” 5 rounds for time 12 Deadlifts 9 Hang Power Clean 6 Push Jerk In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an...Read More

Mobility: Thoracic Spine Openers Midline/Stability: 3 sets False Grip Isometric Ring Hold at Chest 2×10-15sec Bottoms Up Kettlebell Walk x 80ft each arm Heavy Kettlebell Suitcase Carry x 80ft each arm L-sit or Knee Tuck x 30sec total Workout of the Day: 2 person team 250/200m Row with partner in static hold: 1) Wall Sit...Read More