Barbell Warm-up Every 2min for 8min (4sets) Snatch Balance + 2 Overhead Squats Every 90sec for 8 sets Sets 1-2: High Hang Snatch + Hang Snatch Sets 3-4: Hang Snatch x 2 Sets 5-6: Snatch Lift Off + Snatch Sets 7-8: Snatch x 1.1 Workout of the day 8min AMRAP 6 Strict Handstand Push-ups 8...Read More
Warm-up: 200m Run then 3rds of: 10 Single Arm Overhead Dumbbell Walking Lunges 10 Bird Dog 10 Hollow Rock or 30sec Hollow Hold Strength: Bulgarian Split Squat 3×15 each leg. Rest 45sec between legs and 90sec between sets. Workout of the Day 2 person team 10min AMRAP 150/100m Row 8 Lateral Burpees Over the Erg...Read More
Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 5 Tall Clean 5 Strict Press Strength: Front Squat 8×65/70/75% Workout of the Day 15 Hang Squat Clean 200m Run 25 Ground to Overhead 200m Run 15 Hang Squat Clean Rx 115/75 Rx+ 135/95 Time Cap 14minRead More
Warm-up: 200m Run then 3rds of: 6 Med Ball Clean 5 Ring Row @2111 4 Strict Toes to bar @2111 Strength: 1a) Tempo Bench Press 5×4 @32X1 1b) Strict Weighted Pull-up 5×5 Workout of the Day 10min AMRAP 10 Toes to Bar 15 Wall Ball (20/14) 20 Box Jump (24/20)Read More
Mobility: Shoulders/Lats Skill: Rope Climbs Every 90sec for 4 sets (24min) 1) Row 20/15 Cal 2) Rope Climb x 2 3) Bike 15/10 Cal 4) 30sec Dead Hang Hold + 30sec Hollow HoldRead More
Warm-up: 200m Run then 3rds of: 10 Dislocates 6 Overhead Squat 10 Hollow Rock with PVC or Hollow Hold Strength: Overhead Squat 4-3-3-2 Workout of the Day 8min AMRAP 30 Double-unders 10 Power Snatch (75/55) 3 Ring or Bar Muscle-up Midline: 40 Hand Plank Cross Knee to Elbow 20 Hanging Knees-to-chest @ 2011 40 Elbow...Read More
2001m run/row 11 Box Jump (30/24) 11 Thruster (125/85) 11 Burpee Chest to Bar 11 Power Clean (175/120) 11 Handstand Push-ups 11 KBS (70/53) 11 Toes to Bar 11 Deadlift (170/120) 11 Push Jerk (110/75) 2001m run/row *if you started with the run, then row at the end or vice versa The 2001 meter row...Read More
Meet our newest piece of equipment, the InBody 270 body composition analyzer. After a quick 15 seconds, this machine provides you with a report full of extensive data relevant to body composition that can be used to efficiently lose fat, dial in your nutrition, identify muscle deficiencies and more. Through the use of multiple frequency,...Read More
Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 5 Tall Jerk 7 Hollow Rock Strength: Every 2min x 12min 2 Front Squat + Jerk Workout of the Day “The Chief” 5 rounds 3min AMRAP 1min rest 3 Power Clean 6 Push-up 9 Air Squat Each year in the United States Navy, a...Read More
