Mobility: Thoracic Openers Skill: Turkish Get-ups Conditioning: Every Minute on the Minute x 20min 1- 10 Ball Slam + 10 Straight Leg Raises Holding Ball 2- 2 Wall Walk + 15sec Nose to Wall Hold 3- 60sec Max Effort Bike, Row, or Ski 4- RestRead More

Warm-up Strength: Deadlift 6×65% 3×75% 2×80% 1×85% 1×90% Conditioning: Tomorrow is Veteran’s Day, but since many people take Thursday’s off, we are doing a Hero workout today. “Twisted DT” courtesy of Invictus Masters As Many Rounds and Reps as Possible in 20min of “DT”:12 Deadlift9 Hang Power Clean6 Push-JerkFollowed by. . . 400m Run*Add one...Read More

Warm-up: 200m Run then 2rds of: 20 Single Arm Overhead Walking Lunges 20 Shoulder Taps Strength:  Every 90sec x 9min (3 sets) 1- Bulgarian Split Squats x 6 each @2111 2- Palloff Hold x 35sec each way Rest 30sec Every 90sec x 9min (3 sets) 1- Single Arm Dumbbell Row x 6 each @2111 2-...Read More

Warm-up Strength: Front Squat Every 2min x 8min 6×75% 4×80% 3×85% 2×90% Conditioning: No Rx today. Use the time to work on moving the barbell fast and efficiently and a gymnastics skill progression that works for your level. You can adjust the thruster weight throughout the workout. Every Minute on the Minute x 12min 1-...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch or Power Snatch Conditioning: 20min Time Cap For Total Time 3rds of: 10 Chest to Bar Pull-ups 8 Lateral Burpees Over the Barbell Rest 60sec 2rds of: 50 Double-unders 30 Air Squats Rest 60sec 1rd of: 750m Run 50 Wall Balls 20/14 to 10ftRead More

Mobility: Ankles Skill: Pistols Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski 20 Hand Plank Plate Taps 20 Plate Hops 10 Alternating Pistols 20 Straight Leg Raises Holding Plate 10 Alternating Pistols 20 Russian Twist with PlateRead More

Warm-up: 200m Run then 3rds of: 3 Romanian Deadlifts 4 Muscle Clean 5 Power Clean 6 High Box Step-up 20sec Dead Hang Hold from Rig Strength: Deadlift 6×60% 4×70% 2×75% 2×80% 1×85% Rest 2min between sets Conditioning: As Many Rounds and Reps as Possible in 12min of: Power Cleans *Every 2 minutes including 3, 2,...Read More

Nasal Breathing Warm-up: As many Rounds and Reps as Possible in 8min of: 10/8 Calorie Row/Bike 10 Single Arm Dumbbell Thrusters (5 each) 10 Walking Lunges 5 Strict Chin-ups *Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume...Read More

Warm-up Strength: Front Squat 6×70% 6×75% 4×80% 4×85% Conditioning/Barbell Cycling: Every Minute on the Minute x 10min 30sec of Max Reps, 30sec of Rest Station 1- Hang Squat Cleans Station 2- Push Press *No Rx. You pick the weight, but use the same weight for both movements. Keep it a push press, no jerks. Finish:...Read More

Skill Based Warm-up: As Many Rounds and Reps as Possible in 3min of: 2 Wall Walks 4 Strict Pull-ups Rest 1min As Many Rounds and Reps as Possible in 3min of: 8 Power Snatch 75/55 OR less 6 Overhead Squat 4 Lateral Burpees Over the Barbell Conditioning: 4min Time Cap Grace 30 Clean and Jerks...Read More