Barbell Warm-up Olympic Lifting: Every minute on the minute x 10min, Power Clean x 2 @ 70-75% Workout of the Day: 500m Row Then, 3rds of: 8 Hang Power Clean 10 Front Rack Alternating Reverse Lunges 12 Push-ups Rx 95/65 Rx+ 135/95Read More

Mobility: Hips Skill: Turkish Get-ups Workout of the Day: Every 90sec for 30min. Work for 60sec, rest/transition for 30sec 1) Assault Bike 2) Odd Object Carry or Hold 3) Row 4) CoreRead More

Thoracic Opener Warm-up Mobility/Stability/Strength: Overhead Squat 4 x 3 This is NOT to max load. Many of you will be doing different things here. 1) If you need to work on positioning and mobility, you will squat to a box. 2) If you have solid form, then you will do tempo overhead squats @3111 Workout...Read More

Strength: Every 90sec x 5 sets Push Press x 5 reps Workout of the Day: Lucky Sevens by Invictus As many rounds and reps as possible in 7 minutes of: 7 Box Jump (24/20) 7 Kettlebell Swings (53/35) 7 Burpee Finish: 3 sets IYTW’s 60sec Hollow HoldRead More

Strength: Tempo Back Squat @32X1 Workout of the Day: 12 Pull-ups 20 Lungesters 12 Pull-ups 20 Dumbbell Power Clean 12 Pull-ups 20 Dumbbell Front Squats 12 Pull-ups Rx 35/20 Rx+ 50/35Read More

Warm-Up: 20 Jumping Jacks then 3rds of: Partner Med Ball Chest Pass x 10 each Secret Squirrel Ball Crawl x 40ft 5 Muscle Clean 5 Tall Clean Olympic Lifting: Every 2minutes for 16 minutes (8 sets) Power Clean x 1.1 (rest 10sec between reps) Sets 1-2 @ 65-70% Sets 3-4 @70-75% Sets 5-6 @ 75-80%...Read More

Written by: Bowie Matteson So far we’ve covered the importance of prioritizing fitness at a young age, as well as some of the significant character-building side effects that come along with it. Now I’d like to touch on the social component of training: the interactions, communications and social benefits of training, both individually and in...Read More

Mobility: Ankles Skill: Pistol Progressions Workout of the Day: 4 rounds 400m Run or Row 160ft Pinch Plate Carry (25/15) 80ft Single Arm Overhead Kettlebell Walk (each arm) 40ft Walking Lunges holding plate overhead 20 Leg Raises Over Kettlebell Or Stroke Rate Row or Bike IntervalsRead More

WHAT IS IT? The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or your choice. Hit the macros you want. Raw, cooked, canned, frozen; doesn’t matter!  If you can...Read More

Group Warm-up Complete as many rounds and reps as possible in 4 minutes of: 500 Meter Run (400 + 100) 10 Burpee Box Jump-Overs (24/20) 20 Toes-to-Bar 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (53/35 American) 50 Double Unders Rest exactly 3 minutes, and then . . . Complete as many rounds and reps...Read More