Mobility: Chest/Pecs Midline/Stability: 3rds for quality 80ft Suitcase Waiters Carry Hanging Knees to Chest @2011 x 10 reps Plank on Rings x 30-45sec Supine Plank x 30-45sec Workout of the Day: As Many Rounds and Reps as Possible in 18 Minutes of: 400m Run/Row/Ski 160ft Pinch Plate Carry 40ft Overhead Walking Lunges with plate 40...Read More
Group Warm-up Workout of the Day: 1000m Row Then 3rds of: 30 Russian Kettlebell Swings Rx 53/35 Rx+70/53 60 Double-unders Then, 1000m Run Finish: 3 sets Single Leg Calf Raises x 15 each leg @3011 160ft Heavy Kettlebell Farmer’s Carry Strict Chest to Bar Pull-up or Rack Row x 6-8 reps Weighted Glute Bridge x...Read More
Barbell Warm-up Strength: Front Squat x 5,4,3,2 @03X0 Workout of the Day: 25 Pull-up 20 Power Clean 135/95 15 Shoulder to Overhead 10 Front Squat 5 Ring Muscle-upRead More
Warm-upStrength: Deadlift x 5,4,3,3 reps (X2X2) – start from the ground – lift to 2 inches off the floor and pause for 2 sec – continue lift to just above the knee and pause for 2 sec – finish deadlift to full extension – controlled return to ground and repeat Workout of the Day: Karen...Read More
Mobility: Shoulders Skill: Pull-up Variations: Workout of the Day: 100 Double-unders 80 Sit-ups 60 Russian Kettlebell Swings 40 Ball Slam 20 Inverted Burpee 1000m Run or RowRead More
Group Warm-up Workout of the Day: 400m Run 30 Toes to Bar 30 Alternating Dumbbell Snatch 50/35 30 Burpee Box Jump Overs 24/20 30 Alternating Dumbbell Snatch 30 Toes to Bar 400m Run 20min Time Cap Finish: 3 sets 20 Hand Plank Cross Knee to Elbow 30sec Hollow Hold 30sec Supine Plank HoldRead More
Nasal Breathing Warm-up: As Many Rounds and Reps As Possible in 10min of: 200m Run/Row or 12/8 Calorie Bike 20 Russian Kettlebell Swings 20 Walking Lunges 20 Hand Plank Plate Taps Strength: 3 sets 1a) Ring Dip x 6 reps immediately followed by 15 Banded Triceps Press Downs 1b) Ring Row x 6 w/ 3sec...Read More
Warm-up: 200m Run then 3rds of: 3 Romanian Deadlift 3 Muscle Clean 3 Front Squat 6 Bird Dog (slow/control) Strength: Front Squat x 6,6,4,4 @03X0 Workout of the Day: “The Chief” 5 cycles 3min work/1min rest 3 Power Clean (135/95) 6 Push-up 9 Squats Each year in the United States Navy, a highly qualified and...Read More
Warm-up Strength: Deadlift x 8,6,6,5 (X2X2) – start from the ground – lift to 2 inches off the floor and pause for 2 sec – continue lift to just above the knee and pause for 2 sec – finish deadlift to full extension – controlled return to ground and repeat Workout of the Day: Every...Read More
