Mobility: Wrists/Forearms Skill: Handstand Drills 1 set of 20 Donkey Kicks 3 sets of 20sec work/20sec Rest Back to Wall Split Handstand Hold 3 sets of 20sec work/20sec Rest Wall Facing Spilt Handstand Hold 3 sets of 10 Handstand Kick Up to Wall Workout of the Day: Every Minute on the Minute x 20min: 1)...Read More

Warm-up: 200m Run then 3rds of: 8 High Box Step-ups 4 1 ¼ Front Squats 4 Strict Press Skill: Every Minute on the Minute x 7min 5-7 Strict Handstand Push-ups or L-Seated Dumbbell PressWorkout of the Day: As Many Rounds and Reps As Possible in 5min of: 400m Run Buy-in, then AMRAP 12 Front Squat...Read More

Nasal Breathing Warm-up Flow: As Many Rounds and Reps As Possible in 10min of: 20/15 Calorie Row 20 Front Rack Reverse Lunges 45/35 15 Push Press 10 Plank Burpee Workout of the Day: 60 Calorie Row 40 Toes to Bar 20 Hang Power Clean Rx 115/75 Rx+ 135/95Read More

Warm-up: 200m Run then 3rds of: 3 Romanian Deadlift 3 Bent Over Row @1113 3 Strict Press 3 Back Squat @2311 30sec Hollow Hold Strength: Back Squat Every 2min x 14min (7 sets): 6×70, 4×80, 2×85, 1×90, 2×85, 4×80, 6×70% Workout of the Day: 4rds 5 Strict Chin-up 10 Deadlift 15 Push-up 20 Air Squat...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min (6 sets): Clean + Jerk 2×70,2×75,1×80,1×85,1×90,1×95% Workout of the Day: 35 Kettlebell Swings 30 Dumbbell Front Squat 25 Dumbbell Push Press 20 Down-ups Rest 3min 25 Kettlebell Swings 20 Dumbbell Front Squat 15 Dumbbell Push Press 10 Down-ups Rx 53/35 and 35/25 Rx+ 70/53 and 50/35Read More

Mobility: 5min Foam Rollout- athlete choice Midline/Stability: Every Minute on the Minute x 16min 1) Single Arm Half Kneeling Dumbbell Press x 5 each @ 2011 2) Double Kettlebell Front Rack Walk x 45 sec 3) False Grip Isometric Chest to Rings Hold x 10-15sec Rest and repeat 4) 8 Tuck-ups/V-ups + 30sec Hollow Hold...Read More

Dynamic Warm-up Power: Every Minute on the Minute x 6min: Tall Box Jump x 4 reps Workout of the Day: As Many Rounds and Reps as Possible in 20min of: 200m Run 3 Box Jump 3 Power Clean 200m Run 6 Box Jump 6 Power Clean …..add 3 reps each roundRead More

Strength: Every Minute on the Minute x 16min 1) Sumo Deadlift x 5 reps 2) L Seated Dumbbell Press or Strict Handstand Push-up x 5-8 reps 3) Double Kettlebell Alternating Reverse Lunges x 10-12 (hold anyway) 4) Single Arm Dumbbell Row x 6 each Workout of the Day: 2K RowRead More

Warm-up: 200m Run then 3rds of: With an empty barbell, 3 Single Leg Romanian Deadlift each 3 1 ¼ Front Squat 5 Bent Over Row 5 Back Squat Strength: Back Squat Every 2min x 10min (5 sets): 6×65, 4×70, 2×80, 2×85, Max Reps @80% Workout of the Day: 3 Total Rounds for Reps 1 minute...Read More

Barbell Warm-up Olympic Lifting: Clean + Jerk 2×70,2×75,1×80,1×85,1×90,1×90% Workout of the Day: 10, 8, 6, 4, 2 Curtis P. (95/65) Lateral Burpee Over the BarbellRead More