Mobility: Wrists/Forearms/Front Rack Positioning Skill: Handstands, Handstand Walks, or just getting inverted Workout of the Day Option 1- 2 person team 8 sets each for max meters as a team 60sec of rowing while partner is in static hold: 1- Overhead Barbell Hold 2- Dead Hang from Rig 3- Wall Sit 4- Plank Hold 5-...Read More

Barbell Warm-up Every 2min for 12min (6 sets) 3 Position Snatch or 3 Position Clean Workout of the Day 200m Run 25 Deadlift 200m Run 25 Hang Power Clean 200m Run 25 Front Squat 200m Run 25 Shoulder to Overhead Finish: Goat TrainingRead More

Are you getting enough fish oil in your diet? Omega 3’s play a vital role in our health and are not as readily available in our food sources as they were hundreds of years ago. Most individuals don’t consume enough of the best kinds of fish to obtain an optimal amount of the two vital...Read More

Warm-up: 200m Run then 3rds of: 8 Shoulder Taps 6 Half Keeling Single Arm Dumbbell Press 4 Strict Chin-ups Strength: 1a) Tempo Bench Press 4-4-3-3-3 @32X1 1b) Barbell Bicep Curl x 8-10 reps Workout of the Day 50 Russian Kettlebell Swings Then 3rds of: 15 Box Jump Overs 20 Single Arm Dumbbell Overhead Walking Lunges...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Thruster 10 Bird Dog Strength: Back Squat 10×60%, 8×65%, 6×70%, 6×75%, 6×80% Workout of the Day As many reps as possible in 8min of: Lateral Burpee Over the Barbell Thrusters (95/65) 2,2,4,4….etc. Finish: 3rds Pike Ups 40sec Hang Sequence Then end with 2min...Read More

Rx Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans (weight #3) If...Read More

Mobility: Ankles Skill: Double-unders Workout of the Day- Choose one option 1) Bike Test 2) Row Intervals 3) Skills 4) 4-5 rounds 400m Run or Row or combo Suitcase Carry x gym length each arm 18 Ball Slam 14 Russian Twist with ball 10 Parallette Pass ThruRead More

Warm-up: 20 Jumping Jacks 30 Double-unders 60sec Plank Hold 8 Plank Burpee to Squat Hold (5sec) Every minute on the minute for 12 min: 1) Toes to Bar x 8-10 reps 2) Alternating Pistols x 8-10 reps 3) Muscle-up or Bar Muscle-up x 2-4 reps 4) Handstand Push-ups x 6-8 reps Workout of the Day...Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 8 Shoulder Taps 4 Strict Chin-ups Strength: 5 sets 1a) Tempo Bench Press x 4 @32X1 1b) Dumbbell Hammer Curl x 14-16 (alternating) Workout of the Day 2 person team for total time 3rds each 15/12 Cal Row + 6 Lateral Burpee Over the Erg...Read More

Warm-up: 200m Run then 3rds of: 5 Muscle Snatch 5 Back Squat 5 Ring Row or Ring Pull-up Strength: Back Squat 10×60%, 8×70%, 6×75%, 4×80% Workout of the Day As many reps as possible in 4min, 8 Power Snatch 8 Chest to Bar Pull-ups Rest 1min As many reps as possible in 3min, 6 Power...Read More