Mobility: Thoracic Spine Openers Midline/Stability: Every Minute on the Minute x 12 Minutes 1) Overhead Bamboo Hold x 40 seconds 2) L-sit Flutter Kicks x 40 seconds 3) Crab Walk x 20 seconds each way 4) Hamstring Sliders x 40 seconds Workout of the Day: 3rds 400m Run 40ft Overhead Plate Walking Lunge (25/15) 30...Read More

Warm-up: 200m Run then 3rds of: 4 Med Ball Clean 6 Plank Punches 8 Deadbug Holding Ball Strength: Front Squat 6×75%, 4×80%, 3×85%, 2×90% Workout of the Day: 2 sets for times 50 Calorie Row 50 Wall Balls Rest exactly 5 minutes and repeat for a second setRead More

Warm-up: 200m Run then 3rds of: 6 Glute Bridge 6 High Box Step-up 6 Half Kneeling Single Arm Press Strength: 3 sets 1a) Barbell Hip Thrusters x 8 1b) Single Arm Kettlebell Row with False Grip x 8   Workout of the Day: Every Minute on The Minute x 16 Minutes 1) 10 Alternating Dumbbell...Read More

Warm-up: 200m Run then 3rds of: 30sec Handstand Hold 3 Tall Clean 3 Behind the Neck Strict Press Strength: Shoulder Press 3×4 Workout of the Day: As Many Rounds and Reps as Possible in 6 minutes of: 4 Clean 6 Strict Handstand Push-ups/Hand Release Push-ups 8 Toes to Bar/Hanging Knee Raises Rest 2min Then 6...Read More

Warm-up: 200m Run then 3rds of: 5 Ring Pull-ups 10 Plank Punches 5 Good Mornings Strength: Deadlift 3×3 @85-90% Workout of the Day: 5rds for time 3 Ring Muscle-up 4 Deadlift 5 Lateral Burpees Over the Barbell 6 Alternating Pistols 17 Double-unders Or 6 Strict Ring Dip 4 Deadlift 5 Lateral Burpees Over the Barbell...Read More

Mobility: Hips Skill: Turkish Get-Ups- technique review then 5-10min to build to a heavy set of 3 reps of each arm Workout of the Day: Option 1: 3-4rds 400m Rum 40ft Suitcase-Waiters Carry 40ft Suitcase-Waiters Carry switched 30 Flutter Kicks 20 Walking Lunge Steps 10 Reverse Burpees Option 2: Jerry 1mile Run 2K Row 1mile...Read More

Warm-up: 200m Run then 2rds of: 2 1 ¼ Front Squat 3 Tall Clean4 Ring Row @3011 Strength: Front Squat 6×70%, 6×75%, 4×80%, 4×85% Workout of the Day: Every 10 minutes x 30 minutes (3sets) 500m Row 10 Pull-ups 10 Hang Squat Clean 400m Run Rx 115/75 Rx+ Chest to Bar Pull-ups and 135/95Read More

Warm-up: 200m Run then 2rds of: Half Keeling Single Arm Dumbbell Press x 6 each Single Arm Overhead Dumbbell Walking Lunge Steps x 6 each Ring Row x 4 with 20sec Isometric Hold on Last Rep Strength: 3 sets 1a) Alternating Front Rack Reverse Lunges x 12 total 1b) Strict Supinated Grip Chest to Bar...Read More

Warm-up: 200m Run then 3rds of: 3 Muscle Snatch 3 Overhead Squat 3 Behind the Neck Snatch Grip Press Strength: Strict Press 3 x 6 Olympic Lifting: Every 90 seconds for 8 sets Power Snatch + Snatch + Overhead Squat Workout of the Day: Testing: 1K Row for TimeRead More

Warm-up: 200m Run then 3rds of: With a kettlebell, 5 Sumo Deadlift 5 Goblet Squat 40ft Single Arm Overhead Walk (each) Strength: Deadlift 3×4 @80-85% Workout of the Day: Every Minute on the Minute x 20 1) Thruster x 8 (135/95) 2) Russian Kettlebell Swing (70/53) x 10 + Toes to Bar x 10 3)...Read More