Mobility: Shoulders and T-spine Openers Skill: Handstand Holds Workout of the Day: Every 2minutes for 4 sets 1) 60sec Assault Bike @ 68+/58+ RPM 2) Reverse Sled Drag x down and back full gym length 3) 60sec Core or Handstand Hold (Core: wall walks, L-sit, hollow hold, V-ups, plank hold)Read More
Barbell Warm-up Olympic Lifting: Every 2min for 12min (6 sets) 3 Position Clean High Hang, Mid Hang(above knee), Floor. Workout of the Day: Every 5 minutes for 4 sets 5 Dumbbell Clean and Jerk L 5 Dumbbell Clean and Jerk R 10 Alternating Dumbbell Snatch 10 Pull-ups 200m Run Rx 32/20 Rx+ 50/35 and Chest...Read More
Warm-up: 200m Run then 3rds of: 1 Wall Walk + 20sec Nose to Wall Hold 20 Double-unders 10 Bird Dog Strength: Push Press 4×70%, 3×75%, 2×80%, 2×85%, 1×90% Workout of the Day: 2rds for time 50 Double-unders 40 Russian Kettlebell Swings (53/35) 30 Ball Slam (25/15) 20 Handstand Push-ups Finish: Dumbbell Floor SeriesRead More
Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squats 5 Muscle Snatch 5 Ring Row or Ring Pull-up Strength: Back Squat 5×60%, 5×65%, 5×70%, 5×75% Workout of the Day: 3rds for time 50 Air Squats 5 Muscle-ups 7 Power Snatch (135/95) Or 3rds for time 50 Air Squats 5 Strict Pull-ups + 5...Read More
Mobility:Wrists/Forearms Skill:Handstand Walks Workout of the Day4rds400m Run40ft Handstand Walk or 2-4 Wall Walks or 20-30 Handstand March Steps40ft Double Kettlebell Front Rack Walk40 Double-unders10 Reverse BurpeesRead More
Warm-up:200m Run then 3rds of:5 Strict Pull-up5 Thruster30sec Hollow Hold Strength:Thruster5-4-3-2-2 Workout of the DayJackie1000m Row50 Thruster 45/3530 Pull-upsRead More
Warm-up:200m Run then 3rds of:12 Steps Handstand Marching4 Muscle Clean6 Reverse Lunges Strength:Push Press6×70%, 4×75%, 2×80%, 2×85% Workout of the DayEvery Minute on the Minute for 20 minutes1) 10 Unbroken Power Clean2) 12 Reverse Kettlebell Lunges3) 15/10 Calories on Assault Bike4) RestRead More
Warm-up:200m Run then 3rds of:8 Single Arm Half Kneeling Press8 Goblet Squat4 Plank Burpee to Squat Hold Strength:Back Squat5×60%, 3×70%, 2×80%, 2×90%, 1×95% Workout of the Day5rds for time200m Run10 Devil’s Press10 Dumbbell Front SquatRx 35/20 Rx+ 50/35Read More
Warm-Up: 200m Run then 2 sets of: 3 Snatch Grip RDL 3 Muscle Snatch 3 Overhead Squat 3 Snatch Balance 3 Strict Toes to Bar @2111 Strength: Every 45sec for 12 sets Deadlift x 1 @ 70% of 1RM Workout of the Day 16 Power Snatch 12 Toes to Bar 16 Overhead Squat 12 Toes...Read More
