Mobility: Feet and Ankles Skill: Pistols and Cossack Squats Workout of the Day 4rds 500m Row 400m Run 30 reps of: 1) Wolf Raises (14/10) 2) L-sit Leg Lifts 3) Russian Twist w/ plate (25/15) 4) Reverse Burpee or PistolsRead More

200m Run then 3rds of: 10 Plank Punch (elbows) 10 Glute Bridge @1113 5 Single Leg RDL (45/35) Strength: 1a) Bench Press 5/3/1 @75/85/95% 1b) Deadlift 5/3/1 @75/85/95% Workout of the Day Granite Games Qualifier Workout #2 12min cap Wall Ball 20,18,16……4,2 Toes to Bar 10,9,8…..2,1Read More

Skill EMOM x 12 1) Strict Chin-up x 5 2) Strict Handstand Push-up x 3-5 reps 3) Hollow Hold, Hollow Rock, V-ups, Tuck-ups x 45sec Workout of the Day 600m Row 30 Burpee Box Jump Overs (24/20) 600m RunRead More

Barbell Warm-up Every 90sec for 8 sets Sets 1-4 High Hang Clean + Clean + Jerk @50-65% Sets 5-8 Clean Lift Off* + Clean + Jerk @65-75% Strength: Front Squat 5/3/1 @75/85/95% EMOM x 9 1) Reverse KB Lunges x 10 2) Strict Toes to Rings x 6-8 3) Double-unders x 30-40Read More

Warm-up: 200m Run then 3rds of: 3 Front Squat 3 Overhead Squat 3 Strict Press 6 Ring Pull-up or Ring Row Strength: Back Squat 3×3 @80/85/90% Workout of the Day 5 Muscle-up 21 Back Squat (135/95) 4 Muscle-up 15 Push Jerk 3 Muscle-up 12 Front Squat 2 Muscle-up 9 Overhead Squat 1 Muscle-up OR 5...Read More

Mobility: Shoulder Activation Skill: Bar Muscle-ups Midline/Stability: 3 sets Heavy KB Farmer’s Carry 60sec Elbow Plank Workout of the Day 2 person team 4 rounds each or Max meters as a team 1 person running 400m while other is rowing for max metersRead More

Warm-up: 200m Run then 3rds of: 10 Plank Punch 10 Glute Bridge @1113 5 Single Leg RDL (45/35) Strength: 1a) Bench Press 3×3 @80/85/90% 1b) Deadlift 3×3 @80/85/90% Workout of the Day 500m Row 40 Box Jump Overs (24/20) 30 Reverse Lunges w/ dumbbells (25+15+) 20 Man Makers (25+15+)Read More

Workout 12 movements x 49 reps for the victims 2-person team Split 24/25 each movement Run together 49 Russian KBS (53/35) 49 HR Push-up 49 Goblet Squat (53/35) 49 Pull-up 49 Wall Ball (20/14) 49 Partner Ball Slam Sit-ups 49 Ball Slam (25/15) 49 Lunges Holding Wall Ball 49 Burpee 49m OH KB Walk L...Read More

Warm-up: 200m Run then 3rds of: 6 Push-up to Spiderman 10 Deadbug 30sec Handstand Hold Strength: Front Squat 3×3 @80/85/90% Workout of the Day 6rds for time 6 Toes to Bar 3 Squat Clean (155/105) 6 Handstand Push-up OR 6rds for time 6 Hanging Knee Raises 3 Squat Clean (95/65) 6 Hand Release Push-upRead More

Warm-up: 200m Run then 3rds of: 3 Muscle Snatch 3 Overhead Squat 3 Snatch Balance 10 Hollow Rock Strength: Back Squat 3×5 @75/80/85% Workout of the Day 2rds 10 Snatch (135/95) 12 Lateral Bar Burpee 2rds 10 Snatch (95/65) 12 Lateral Bar BurpeeRead More