Mobility: Thoracic Spine Openers Every Minute on the Minute for 12min 1) Overhead Bamboo Hold x 45sec 2) Alternating Pistols or Cossack Squats x 10-12 reps 3) Core x 45sec V-ups, Tuck-ups, Seated Pike, Strict Toes to Bar, L-sit, Hollow Hold, Plank Hold Workout of the Day Option 1- Bike Workout Option 2- Rowing Workout...Read More

Barbell Warm-up Olympic Lifting Every 90sec x 8 sets 2 Hang Clean + Jerk Workout of the Day As many rounds and reps as possible in 15min of: 400m Run 10 Deadlift 8 Hang Power Clean 6 Shoulder to Overhead Rx 115/75 Rx+ 135/95Read More

Warm-up: 200m Run then 3rds of: Ring Support Hold x 20-30sec Half Keeling Dumbbell Press x 6 @2111 Strength: 1a) Tempo Bench Press @32X1 3×3 1b) Dumbbell Hammer Curl 3 x 12-16 reps (alternating) Workout of the Day 50/40 Calorie Row 40 Ball Slam 30 Alternating Dumbbell Snatches 20 Burpee Box Jump OverRead More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Thruster 5 Supinated Grip Ring Row @2111 Strength: Back Squat 8×65%, 8×70%, 6×80%,4×85% Workout of the Day 4rds for Max Thrusters each round 90sec Work. 30sec Rest 10 Strict Chin-up 30 Double-unders Max Thrusters in remaining timeRead More

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest periodRead More

Mobility: Hips Skill: Turkish Get-ups Technique Review, then build to a 3 Rep Max on each arm. Workout of the Day Every 90sec for 4 rounds 1) Assault Bike x 60sec at 65+/55+ RPM 2) Suitcase-Waiter Carry x gym length each way 3) Reverse Sled Drag x gym length 4) Row x 45secRead More

Warm-up: 20 Jumping Jacks 60sec Plank Hold 10 Ring Rows 10 Hollow Arch Swings 10 Goblet Squats Skills: Every minute on the minute x 9 1) Ring or Bar Muscle-up x 2-4 reps 2) Pull-up or Chest to Bar Pull-up x 6-10 reps 3) Hollow or Handstand Hold x 30sec or Handstand Walk x 25-50ft...Read More

Warm-up: 200m Run then 3rds of: Ring Support Hold x 20-30sec Single Leg Romanian Deadlift x 8 each Strength: 1a) Tempo Bench Press @32X1 4×3 1b) Barbell Bicep Curl 4 x 8-10 reps Workout of the Day 500m Row Then 3rds of: 8 Ring Dip or Hand Release Push-up 10 Deadlift (225/155) (185/135) 24 Double-undersRead More

Warm-up: 200m Run then 3rds of: 5 Med Ball Clean 5 Sup Grip Strict Chest to Bar Pull-up Strength: Back Squat 8×65%, 8×70%, 6×80%,4×85% Workout of the Day 15 Chest to Bar Pull-ups or Pull-ups Then, 3rds of 10 Hang Power Snatch 15 Wall Ball (20/14) Then, 15 Chest to Bar Pull-ups or Pull-ups Finish:...Read More

For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Tiebreaks: After final box step-up After final handstand push-upRead More