Gymnastics Skills Strict Muscle-up Progressions Workout of the Day: Filthy Fifty 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double undersRead More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 8 Half Kneeling Single Arm Dumbbell Press Strength: Push Press 10×60%, 8×70%, 6×75%, 4×80% Workout of the Day 600m Run 50 Alternating Dumbbell Snatch 40 Russian Twists with ball 30 Ball Slam (25/15) 20 Single Arm Overhead Waling LungesRead More

Warm-up: 200m Run then 3rds of: 3 Muscle Clean 3 Front Squat 3 Tall Clean 3 Strict Chin-up Strength: Back Squat 5×65%, 5×70%, 5×75% 5×80% Workout of the Day 3rds for time 3 Power Clean 6 Front Squat 9 Lateral Burpee over the Barbell 12 Pull-ups Rx 135/95 Or 185/125 with C2BRead More

Warm-up: 200m Run then 3rds of: 3 Wall Walk 6 Med Ball Clean 6 High Box Step-up Strength: Push Press 5-4-3-2-2 Workout of the Day Every minute on the minute for 15 minutes: 1) 15 Unbroken Wall Ball Reps (20/14) 2) 5 Deadlift (225/155) + 5 Box Jump (24/20) 3) 15/10 Calories on Assault Bike...Read More

Mobility: Thoracic Spine Openers Skill: Turkish Get-up Review Midline/Stability: 3 sets for quality 3 Turkish Get-ups (each) 10 Paloff Side Step 40sec Hang Sequence Workout of the Day Option 1- 1000m Run/Row 100 Single-unders 50 Walking Lunges 10 Reverse Burpee 750 Run/Row 75 Single-unders 40 Walking Lunges 8 Reverse Burpee 500m Run/Row 50 Single-unders 30...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Deadbug 5 Strict Press 5 Back Squat Strength: Back Squat 5×70%, 4×80%,3×85%, 2×90%, 1×100% Workout of the Day As many rounds and reps as possible in 12 minutes of: 400m Run 12 Front Squat (115/75) 12 Push PressRead More

Warm-up: 200m Run then 3rds of: 10 Scap Push-ups 10 Bird Dog 5 Ring Row @2111 Strength: 15min to build to a 1a) 3 Rep Max Bench Press (no tempo) 1b) 2 Rep Max Weighted Chin-up workout of the Day 2 person team 100/70 Calorie Row Then 4 rounds each of: 10 Dumbbell Burpee 30ft...Read More

Barbell Warm-up Every 90sec for 8 sets 2 Hang Clean + Jerk Workout of the Day Fran 21-15-9 Thrusters and Pull-upsRead More

Warm-up: 200m Run then 3rds of: 3 Muscle Clean 3 Front Squat 3 Tall Clean 3 Strict Press Strength: Tempo Front Squat @23X1 4 sets of 3 reps Workout of the Day 12rds for time 100m Sprint 2 Squat Clean 3 Lateral Burpee Over the BarbellRead More

Mobility: Ankles Skill: Double-unders Workout of the Day Choose one of the following: 1) 3rds 1000m Run or Row 4x Gym Length Double Kettlebell Front Rack Cary 60sec Hollow Hold 4x Gym Length Kettlebell Farmer’s Carry 60sec Plank Hold 2) C2 Row Workout 3) SkillsRead More