Warm-up: 200m Run then 3rds of: 5 Single Leg Romanian Deadlift (each leg) 10 Med Ball Clean 10 Hollow Rock Strength: 3 sets Bulgarian Split Squats x 8 + 6 Unweighted Dynamic Split Squats Workout of the Day: 60 Calorie Row 50 Wall Ball 20/14 40 Ab-mat Sit-up (unanchored) 30 Dumbbell Power Clean 35/20 20...Read More

Warm-up: 200m Run then 3rds of: 2 Front Squat 3 Tall Clean 4 Strict Press 5 Overhead Squat Strength: Every 90sec x 6 sets 1 Front Squat + 1 Jerk @80-85% of 1RM Clean & Jerk Workout of the Day: From 0:00-3:00 2rds 8 Overhead Squats 8 Chest to Bar Pull-ups From 3:00-6:00 2rds 9...Read More

21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk StandardsRead More

Mobility: Chest/Pec Openers Skill: Rope Climbs **Please come to class with tall socks or something to protect your shins** Workout of the Day: 4rds 400m Run or Row 20 Walking Lunges 20 Tuck-ups or V-ups 2 Rope ClimbsRead More

Warm-up: 200m Run then 3rds of: Prone Shoulder CARs x 3 each 3 Thrusters 3 Behind the Neck Strict Press Strength: 5 sets Rest 2min between sets 1 Strict Press + 1 Push Press + 1 Push Jerk Workout of the Day: Every minute on the minute x 15min 1) 12/10 Calorie Row 2) 8...Read More

Warm-up: 200m Run then 3rds of: 5 Single Leg Romanian Deadlift (each leg) 5 Ring Row @2112 Strength: 3 sets 1a) Bulgarian Split Squats x 8 + 6 Unweighted Dynamic Split Squats 1b) Strict Weighted Chin-up x 6-8 reps Workout of the Day: 3 person team 12/8 Cal Bike 8 Deadlifts 185/135 60sec Double Kettlebell...Read More

Warm-up: 200m Run then 3rds of: 2 Front Squat 3 Tall Clean 4 Strict Press 10 Shoulder Taps (plank position) Strength: Every 2min x 12min (6 sets) 2 Front Squat + Jerk Workout of the Day: 10-8-6-4-2 Hang Squat Clean Strict Handstand Push-ups or Hand Release Push-up Finish: 3 sets 30sec Side Plank R 30sec...Read More

Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters6 toes-to-bars24 double-undersRead More

Mobility: Shoulders Skill: Toes to Bar Workout of the Day: Options: 1) Stroke Rate Row 2) 10min Bike Text 3) 3-4rds 600m Run/Row 80ft Pinch Plate Carry 80ft Overhead Walking Lunge w plate 20 Russian Twist with plateRead More

Warm-up: 200m Run then 3rds of: Shoulder CARs x 3 each arm 3 Behind the Neck Snatch Grip Press 3 Overhead Squats Strength: 4 sets Rest 2min between sets 2 Strict Press + 2 Push Press + 2 Push Jerk Workout of the Day: 30/20 Calorie Row, then 4rds 8 Power Snatch (96/65) 12 Wall...Read More