Warm-up: 200m Run then 3rds: Split Lunge Bottoms Up Kettlebell Hold x 20-30sec each 5 Goblet Squat 5 Ring Strength: 4 sets 1a) Bulgarian Split Squat x 6-8 each @3011 1b) Strict Supinated Grip Chest to Bar Pull-up x 6-8 Workout of the Day 3 person team for total time 3rds each 15/10 Calorie Bike...Read More

Barbell Warm-up Every 2min x 12min (6 sets) 3 Position Clean Workout of the Day As many rounds and reps as possible in 7min 5 Hang Power Snatch (95/65) 7 Overhead Squats 9 Toes to Bar Rest as needed Then 500m Row time trialRead More

Warm-up: 200m Run then 3rds of: 5 Single Leg Romanian Deadlift 5 Ring Pull-up 8 Glute Bridge @1112 Strength: Back Squat 3 x 10 @ 60%, 65%, 70% Workout of the Day 3rds 10 Deadlift* (185/135) 15 Pull-up 20 Wall Ball (20/14) 25 Double-undersRead More

Mobility: Thoracic Spine Openers Skill: Double-unders Workout of the Day 3-4 rounds 500m Row Double Kettlebell Front Rack Carry* 2x gym length 10 Ball Slam 20 Russian Twist with ballRead More

Warm-up: 200m Run then 3rds of: 20-30sec Ring Support Hold 3 1 ¼ Front Squat 5 One Arm Barbell Press Strength: Push Press 3 x 10 @ 60%, 65%, 70% Workout of the Day As many rounds and reps as possible in 20 minutes of: 400m Run 20 Single Arm Dumbbell Thruster 5/3 Muscle-up or...Read More

Warm-up: 200m Run then 3rds: 5 High Box Step-up Split Lunge Bottoms Up Kettlebell Hold x 20-30sec each 4 sets 1a) Bulgarian Split Squat x 6-8 each @3011 1b) Strict Supinated Grip Chest to Bar Pull-up x 6 Workout of the Day Every Minute on the Minute x 12 minutes 1) Row for Cals 15/12...Read More

Barbell Warm-up Olympic Lifting Every 2min x 12min (6 sets) 3 Position Clean (hip, knee, floor) Workout of the Day 3 total rounds of 3 minutes of work, 2 minutes of rest. 4 Power Clean (135/95) 6 Handstand Push-up* 8 Toes to BarRead More

Warm-up: 200m Run then 3rds of: 3 Muscle Snatch 3 Overhead Squat 3 Snatch Balance 30sec Hollow Hold Strength: Overhead Squat 4-4-3-2 Workout of the Day: 4rds for time 8 Hang Power Snatch 8 Lateral Burpee Over the Barbell 8 Front Rack Reverse Lunges 24 Double-undersRead More

Warm-up: 200m Run then 3rds of: Split Lunge Bottoms Up Kettlebell Hold x 20-30sec each 5 Single Arm Dumbbell Press (standing) 4 Strict Toes to Bar @2111 Strength: Push Press 4-4-3-2 Workout of the Day: 30/20 Cal Bike Then 3rds of: 6 Strict Handstand Push-ups 10 Box Jump Overs (24/20) 14 Toes to Bar Then,...Read More

Warm-up: 200m Run then 3rds of: 5 Med Ball Clean 6 Deadbug Holding Ball 7 Glute Bridge @1112 Strength: Back Squat 3×10 @55-60% Workout of the Day 30/24 Cal Row Then 4rds of: 20 Wall Ball (20/14) 5 Deadlift (275/185)Read More