Mobility: Lax Ball Thoracic Openers Midline/Stability: 4 sets Suitcase/Waiters Carry x gym length each 15 Paloff Press each way 30sec L-sit or Knee Tuck on Parallettes 5 Parallette Pass Thru’s (no dip/push-up and over and back is one rep) Workout of the Day: As Many Rounds and Reps as Possible in 18min of: 22 Cal...Read More

Warm-up Strength: Shoulder Press 3×3 @85-90% Workout of the Day: Every Minute on the Minute x 20min 1) 12 Alternating Reverse Lunges (DB farmer’s hold) + 5 Strict Handstand Push-ups or 5 Tempo Push-ups 2) 12 Alternating Dumbbell Snatch + 5 Lateral Burpee Over the Dumbbell 3) 20 Russian Kettlebell Swings + 20 Double-unders 4)...Read More

Warm-up: 200m Run then 3rds of: 8 Glute Bridge 8 Alternating High Box Step-up 8 Deadbug Strength: Sumo Deadlift 4×4 Workout of the Day: 21-15-9 Deadlift (225/155) Box Jump (24/20) *After each set, Run 300mRead More

Warm-up: 20 Jumping Jacks then 3rds of: With an empty barbell, 5 Bent Over Row 3 Front Squat 5 Behind the Neck Strict Press 3 Back Squat Strength: Every 90sec for 5 sets Back Squat x 1 rep @80-90% Workout of the Day: 3rds 4 Bar Muscle-ups + 8 Double Dumbbell Hang Squat Clean 50/35...Read More

Barbell Warm-up Olympic Lifting: Every 2 minutes, for 12 minutes (6 sets): Slow Pull Clean + 2 Jerks x 1 rep Workout of the Day: 400m Run 30 Wall Ball (20/14) 20 Toes to Bar 10 Man Makers 20 Toes to Bar 30 Wall Ball 400m RunRead More

Mobility: Ankles Skill: Pistols Every minute on the Minute x 9min 1) Handstand or Plank Hold x 30-45sec 2) Alternating Pistols or a Pistol Progression x 10-12 reps 3) V-ups x 10-12 or Hollow Hold x 30-45sec Workout of the Day: 2 person team 300/250m Row with partner holding: 1) Dumbbell Farmer’s Hold 2) Wall...Read More

Barbell Warm-up Strength: Shoulder Press 3×4 @80-85% Workout of the Day: 30 Power Clean 30 Front Squat 30 Hang Squat Clean 30 Power Snatch 20 Overhead Squats Every Minute on the Minute: 5 Burpees Rx+ 3 Strict Handstand Push-upsRead More

Group Warm-up Strength: 3 sets 1a) Alternating Front Rack Reverse Lunges x 10 @2011 1b) Single Arm Dumbbell Row x 6 each @2011 Workout of the Day: 600m Run 40 Single Arm Dumbbell Overhead Walking Lunges 300m Run 40 Single Arm Dumbbell Overhead Walking Lunges 600m RunRead More

Group Warm-up Strength: Tempo Back Squat @32X1 3×70, 2×75, 2×80, 1×85, 1×87% followed by one set of 1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 87% Workout of the Day: 15-12-9 Thrusters Pull-ups Rest 2min 36-24-12 Kettlebell Swings Double-undersRead More

Barbell Warm-up: Olympic Lifting: Every 2min x 12min: Mid-Thigh Clean + Front Squat + Jerk Workout of the Day: 3 Deadlift 3 Hang Power Clean 3 Front Squat 9 Push-ups 6 Deadlift 6 Hang Power Clean 6 Front Squat 12 Push-ups 9 Deadlift 9 Hang Power Clean 9 Front Squat 27 Push-ups 12 Deadlift 12...Read More