Mobility Midline/Stability: 4 sets Suitcase Waiter’s Carry x gym length each way Paloff Press x 12 each way Knee Tuck Hold x 30-45sec on parallettes, boxes or rings Workout of the Day: As Many Rounds and Reps As Possible in 18min of: 20 Cal Row/Bike/Ski 20 Hand Plank Taps 20 Plate Hops 20 Alternating Single...Read More
Group Warm-up Workout of the Day: 1 Round of Eva, 2 Rounds of Kelly, 3 Rounds of Cindy (Rx+ 3 Rounds of Mary) 1rd 800m Run 30 Kettlebell Swings 70/53 American 30 Pull-ups 2rds 400m Run 30 Box Jump 24/20 30 Wall Ball 20/14 to 10ft/9ft 3rds 5 Pull-up 10 Push-up 15 Air Squat Or...Read More
Warm-up Strength: 1a) L-seated Dumbbell Press x 6-8 reps 1b) Single Arm Kettlebell or Dumbbell Row x 6-8 reps each arm Workout of the Day: Against a 2:30 clock with 2:30 rest for 4 sets 15/12 Calorie Row 10 Lateral Burpee Over the Erg Max Reps Reverse Lunges with Kettlebells or DumbbellsRead More
Warm-up Strength: Tempo Front Squat 8,6,6,4 @30X0 Workout of the Day: 15 Power Clean 20 Single Arm Dumbbell Push Press 30 Front Squat 20 Single Arm Dumbbell Push Press 15 Power Clean Rx 115/75 and 35/25 Rx+ 135/95 and 50/35 Finish: 2-3 sets Plank x 30sec Side Plank L x 30sec Plank x 30sec Side...Read More
Warm-up Strength: Tempo Deadlift 10-8-6-4 @30X0 Workout of teh Day: 4 sets for total time 30 Double-unders 15 Pull-ups 12 Dumbbell Power Clean 9 Dumbbell Front Squat 6 Dumbbell Burpee Deadlift Rest exactly 1min Rx 35/20 Rx+ 50/35 and Chest to Bar Pull-upsRead More
Mobility: Lats and Shoulders Skill: Bar Muscle-ups- Target Drill, Air Chair Swing, Box Jump to Full Support Workout of the Day: 4rds 400m Run/Row 10 Single Arm Alternating Kettlebell Swings 80ft Suitcase Carry 10 Single Arm Alternating Kettlebell Swings 80ft Suitcase Carry 20 Anchored Straight Leg RaisesRead More
Warm-up Strength: 3 sets 1a) Standing Single Arm Dumbbell Press x 10 @2111. Hold other dumbbell in active front rack position while you do 10 reps with the other arm. Then switch. 1b) Strict Supinated Grip Chest to Bar Pull-ups x 6-8 reps Add weight if easy. Workout of the Day: On the 5min x...Read More
Warm-up Strength: Tempo Front Squat 10-8-6-4 @30X0 Workout of the Day: 10 Hang Power Clean 10 Toes to Bar 15 Front Squat 10 Toes to Bar 20 Clusters 10 Toes to Bar 15 Front Squat 10 Toes to Bar 10 Hang Power Clean Rx 115/75 Rx+ 135/95Read More
Barbell Warm-up Olympic Lifting: Every 90sec x 5 sets Hang Snatch x 2 reps Workout of the Day: Miller Time Rx 20min Cap 10 rounds 3 Squat Clean and Jerk (225/145) 4 Box Jump (30/24) Miller Time Scaled 20min Cap 10 Rounds 3 Squat Clean and Jerk (135/95) 4 Box Jump (24/20)Read More
