Warm-up: 200m Run then 3rds of: 5 Ring Pull-up or Ring Row 10 Shoulder Taps 5 Pistol Balance Pulse Skills: Every minute on the minute for 10 minutes: Even: 3-5 Strict Handstand Push-up + 6-8 Alternating Pistols/Cossack Odd: 1-3 Muscle-ups or 6-8 Dips Workout of the Day “Cindy” As many Rounds and reps as possible...Read More

Warm-up: 200m Run then 3rds of: 10 Scap Push-up 5 Strict Chin-up 10 Banded Good Morning Strength: 1a) Tempo Bench Press @32X1 4×2 1b) Dumbbell Hammer Curl 3 x 10-12 alternating reps Workout of the Day 3 person team 4 rounds each for total time 15/10 Cal Bike 10 Deadlift (185/135) 10 Alternating Jumping Lunges...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Single Arm Overhead Walking Lunge Strength: Back Squat 6×70%, 5×80%,3×90%, 2×95% Workout of the Day 4 rounds for time 5 Strict Pull-up 10 Dumbbell Hang Power Clean 10 Dumbbell Front Squat 10 Dumbbell Shoulder to Overhead 25 Double-undersRead More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 3 Strict Press 3 Push Press Strength: Tempo Front Squat @23X1 4 sets of 3 reps Workout of the Day “Miller Time” 20min Cap 10 rounds 3 Squat Clean and Jerk (225/145) 4 Box Jump (30/24) Or 3 Squat Clean and...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 3 Strict Press 3 Push Press Strength: Tempo Front Squat @23X1 4 sets of 3 reps Workout of the Day “Miller Time” 20min Cap 10 rounds 3 Squat Clean and Jerk (225/145) 4 Box Jump (30/24) Or 3 Squat Clean and...Read More

Mobility: Shoulders Skill: Bar Muscle-ups Workout of the Day Every 2 minutes for 32min 1) 400m Run 2) 1-2 Rope Climb + 6-8 Sandbag Squat 3) 25/20 Calorie Row 4) 60second of Core or 50ft Handstand WalkRead More

Barbell Warm-up Every 90sec x 8 sets 2 Hang Snatch + 1 Overhead Squat Workout of the Day Every 90seconds for 4 rounds 1) Wall Ball x 20 Unbroken Reps (20/14) 2) Assault Bike x 18/12 Calories 30 Devil’s Press x 10 reps 35/20Read More

Strength: 1a) Tempo Bench Press @32X1 3×3 1b) Barbell Bicep Curl 3 x 8-10 reps Workout of the Day As Many Rounds and Reps as Possible in 10 Minutes of: 25 Double-unders 15 Toes to Bar 10 Power Clean @70% 5 Lateral Bar BurpeeRead More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Alternating High Box Step-up 8 Ring Push-up Strength: Back Squat 8×65%, 6×75%, 4×85%,3×90% Workout of the Day 1000m Run 35 Box Jump Overs (24/20) 30 Russian Kettlebell Swings 25 Strict Handstand Push-upsRead More

33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Scaled Teenagers 14-15:...Read More