Mobility: Shoulders Skill: Pull-ups Practice- kipping/butterfly/chest to bar. Or if proficient, use time to work on muscle-ups Workout of the Day:4rds 300m Run/Row 15 Ball Slam 15 Ring Row 15 Deck Squats with ball https://www.youtube.com/watch?v=WVY0othA6dQRead More

Warm-up: 200m Run then 3rds of: 5 Half Kneeling Single Arm Dumbbell Press @2012 5 Strict Toes to Bar @2111 10 Shoulder Taps Strength: 15min to build to a heavy Shoulder Press Workout of the Day: “DG” As Many Rounds and Reps As Possible in 10min of: 8 Toes to Bar 8 Dumbbell Thrusters 12...Read More

Midline/Stability: 3 sets 100ft Heavy Kettlebell Farmer’s Carry 6 Parallette Pass Thrus’s with Push-up and Dip 20 Alternating Single Leg Seated Compression Pikes 30sec Hollow Hold Workout of the Day: 1000m Row 40 Box Jump Overs (24/20) 1000m RunRead More

Warm-up: 200m Run then 3rds of: 5 Med Ball Clean 5 Single Leg Romanian Deadlift w/ ball 10 Deadbug w ball Strength: Back Squat 6×65, 4×75, 2×80, 2×85, 4-6×80% Workout of the Day: 15 Wall Ball 20 Deadlift 30 Wall Ball 20 Deadlift 15 Wall Ball Finish: Hercules Hold ComplexRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Slow Pull Clean + Jerk x 1 rep Workout of the Day: As Many Rounds and Reps as Possible in 5min of: 3 Bar Muscle-ups/6 Chest to Bar/6 Pull-ups 6 Power Snatch 12 Power Clean and Jerk 24 Double-unders Rest 2min As Many Rounds and Reps as...Read More

Mobility: Wrists/Forearms Skill: Handstand Drills Workout of the Day: 1000m Run/Row 30 Alternating Single Leg V-ups 20 Plank Burpees 60sec Plank 20 Alternating Single Leg V-ups 15 Plank Burpees 60sec Plank 500m Run/Row 20 Alternating Single Leg V-ups 10 Plank Burpees 60sec PlankRead More

Warm-up: 20 Jumping Jacks then 3rds of: 10 High Box Step-up 10 Scap Push-ups 10 Med Ball Clean Strength: 3×2 @90-95% Workout of the Day: “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 Kettlebell Swings (53/35) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35) 50 Back Extensions- (sub supermans) 50 Wall...Read More

Strength + Skill: Every Minute on the Minute x 20min of: 1- Sumo Deadlift x 5 reps 2- Strict Supinated Grip Chest to Bar Pull-ups x 5-8 reps 3- Kettlebell or Dumbbell Lunges* x 10-12 reps 4- Strict Handstand Push-ups x 6-10 reps 5- Alternating Dumbbell Bicep Curls** x 12-16 reps Workout of the Day:...Read More

Warm-up: 200min Rum then 3rds of: 5 Snatch Grip Romanian Deadlift 5 Power Snatch 5 Overhead Squat Strength: Every 2min x 10min (5 sets): Back Squat 6×65, 4×70, 3×75, 2×80, 4-6×75% Workout of the Day: As Many Rounds and Reps as Possible in 3min of: 10 Overhead Squats 10 Toes to Bar Rest 2min As...Read More

Hotshots 19 6 Rounds for Time of:30 Air Squats19 Power Cleans 135/957 Strict Pull-ups400m Run On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.Read More