Warm-up: 200m Run then 3rds of: 10 Single Arm Overhead Walking Lunges Bottoms Up Kettlebell Walk Strength: 1a) Reverse KB/DB Lunges 4×14 reps 1b) Dumbbell Z Press 4×6-8 reps Workout of the Day Every Minute on the Minute x 20min 1) Row 18/12 Calories 2) 5 Strict Chin-up + 10 Air Squat 3) Assault Bike...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 4 Push-up to Spiderman Strength: Front Squat 3×75/80/85% Workout of the Day As Many Rounds As Possible in 10min 2,4,6,8….etc Hang Squat Clean Shoulder to Overhead Toes to Bar Rx+ 135/95 Rx 115/75Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 5 Thruster 10 Bird Dog Strength: Back Squat 3×8 @65% Workout of the Day Death by Thruster Rx 95/65 Rx+ 135/95 Optional Finish: CFWP Midline ChipperRead More

Mobility: Ankles Skill: Turkish Get-up Midline/Stability: 3 sets not for rime 6 Turkish Get-ups 40ft Seal Walk 15 V-ups + 30sec Hollow Hold Workout of the Day Option 1) 20min Stroke Rate Row Options 2) 4-5 rounds at a moderate pace 300m Row 300m Run Heavy Suitcase Carry 60sec L-sit or Tuck Hold on parallettesRead More

Barbell Warm-up Olympic Lifting Every 2min x 12 min (6 sets) Hang Clean x 2 + Jerk x 2 Workout of the Day 50/35 Cal Row 40 Dumbbell Push Press* 30 Russian Kettlebell Swing 20 Dumbbell Front Squat 10 Bar Muscle-upsRead More

Warm-up: 200m Run then 3rds of: 5 Single Arm Overhead Dumbbell Walking Lunges (5 each) 10 Alternating High Box Step Up 30sec Handstand hold Strength: 1a) Front Rack Alternating Reverse Lunges 4×10 1b) Strict Handstand Push-ups 4×6-8 reps Workout of the Day 4rds for total time 200m Run 10 Burpee Box Jump Overs (24/20) Rest...Read More

Warm-up: 200m Run then 3rds of: 5 Ring Row 6 Front Rack Lunges 7 Good Mornings Strength: Front Squat 5×70/75/80% “Bell” 3rds for time 21 Deadlift (185/135) 15 Pull-ups 9 Front Squat Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died...Read More

Warm-up: 200m Run then 3rds of: 5 Single Arm Overhead Dumbbell Walking Lunges + 5 Press 5 Goblet Squat Strength: Back Squat 3×10 Workout of the Day 4 sets for total time 15/10 Cal Bike 12 Dumbbell Power Clean 12 Dumbbell Front Rack Walking Lunges 12 Dumbbell Push Press Rest 1minRead More

What exactly are amino acids or BCAA’s (branched chain amino acids)? They are vital nutrients that: build cells support muscles decrease fat synthesis improve redox status promote energy production In other words, they help you with your RECOVERY and PREVENT MUSCLE WASTING by helping you keep your lean muscle mass. But, our body only naturally...Read More

Mobility: Thoracic Spine Skill: 15min Choice of Double-unders, Rowing, Muscle-ups, Pistols Workout of the Day 2 person team One person rowing for max meters in timeframe while other is completing task 3 sets of 2min of rowing 3 sets of 1min of rowing 1) Heavy Kettlebell Farmer’s Hold 2) Plank Hold 3) 40 Air Squats...Read More