Mobility: Wrists/Forearms Skill: Handstand Drills 1 set of 20 Donkey Kicks 3 sets of 20sec work/20sec Rest Back to Wall Split Handstand Hold 3 sets of 20sec work/20sec Rest Wall Facing Spilt Handstand Hold 3 sets of 10 Handstand Kick Up to Wall Workout of the Day: As Many Rounds and Reps As Possible in...Read More

Barbell Warm-up Workout of the Day: 4 sets for total time 500m Row 8 Hang Squat Clean 10 Pull-up or Chest to Bar Pull-ups Rest exactly 3minRead More

Warm-up Strength: 3 sets 1a) Strict Ring Dip x 8 reps 1b) Bent Over Barbell Row x 8 reps Workout of the Day: 50 Box Jump 24/20 400m Run 30 Deadlifts 185/135 20 Renegade Rows 25/15 10 Box Jump 30/24Read More

Warm-up Strength: Front Squat @03X0 x 8,8,6,6 Workout of the Day: For total time, 18-14-10 Dumbbell Front Rack Reverse Alternating Lunges Dumbbell Shoulder to Overhead Rest exactly 2min then, 16-12-8 Dumbbell Thruster Lateral Burpee Over the Dumbbell Rx 35/25 Rx+ 50/35Read 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 Kettlebell Swings (70/53) 11 Toes to Bar 11 Deadlift (170/120) 11 Push Jerk (110/75) 2001m Run/Row *If you start with the run, then row at the end or vice versa The 2001m Row...Read More

Warm-up Strength: 1a) ½ Kneeling Single Arm Dumbbell Press x 6 immediately followed by 6 Tempo Push-up @31X2 1b) Ring Row x 6 w/ 3sec Iso Hold immediately followed by 15 Banded Lat Pull Downs Workout of the Day: Every Minute on the Minute x 16min 1) 8 Ball Slam + 6 Plank Burpee 2)...Read More

Warm-up Strength: Deadlift @30X0 8,6,4,4 Workout of the Day: 5 Bar Muscle-ups 20 Dumbbell Power Clean 20 Front Rack Dumbbell Lunges 300m Run 20 Front Rack Dumbbell Lunges 20 Dumbbell Power Clean 5 Bar Muscle-ups *2nd option w/ strict pull-ups + push-ups instead of BMURead More

Warm-up: 200m Run then 3rds of: 3 Strict Press 3 Push Press 3 Front Squat 3 Tall Clean Strength: Tempo Front Squat @30X0 8,6,4,4 Workout of the Day: 3 sets 6 Shoulder to Overhead 6 Lateral Burpee Over the Barbell 6 Hang Squat Clean Rest 1min Then, 18 Shoulder to Overhead 18 Lateral Burpee Over...Read More

Reminder we will be closed on Labor Day. Enjoy the holiday and be safe! See you Tuesday.Read More

Barbell Warm-up Strength: Tempo Deadlift 8,6,6,4 @30X0 Workout of the Day: 50 Double-unders 21 Hang Power Snatch 50 Double-unders 15 Overhead Squats 50 Double-unders 9 Squat Snatch Finish: 1 set of 10 Tuck Up to V-Up Complex Followed by…. 1 set of 100 Hollow Body Bounces Followed by…. 3 sets of L-sit Flutter Kicks on...Read More