Mobility: Hips Skill: Rowing Technique Workout of the Day: 1000m Row or Run 20 Ball Slam 80ft Walking Lunges holding ball 10 Deck Squats with ball 20 Russian Twist 10 Deck Squats with ball 80ft Walking Lunges holding ball 20 Ball SlamRead More

Group Warm-up Workout of the Day: Hell’ish Helen 3rds 600m Run 30 Kettlebell Swings 53/35 15 Pull-ups Rx+ Chest to Bar Finish: Midline Chipper 40 Hand Plank Cross Knee to Elbow 20 Hanging Knees-to-chest @ 2011 40 Elbow Jacks 30 Hand Plank Cross Knee to Elbow 15 Hanging Knees-to-chest @ 2011 30 Elbow Jacks 20...Read More

Nasal Breathing Warm-up: For the entire 10min, only breath through your nose. If you find that your mouth drops open to breathe, you’re going too hard. Slow your paces and resume breathing only through your nose. As Many Rounds and Reps as Possible in 10min of: 15/12 Calories Row/Bike/Ski 10 Push Press 45/35 10 Back...Read More

Strength: 5 sets 3 Push Press + 2 Push Jerk + 1 Split Jerk Workout of the Day: 10 Deadlift 15 Strict Handstand Push-ups or 20 Hand Release Push-ups 20 Toes to Bar 25 Goblet Squats 50 Double-unders 25 Goblet Squats 20 Toes to Bar 15 Strict Handstand Push-ups or 20 Hand Release Push-ups 10...Read More

Barbell Warm-up: Olympic Lifting: Every 2min x 12min 3-Position Snatch Workout of the Day: “DT” 5 rounds for time 12 Deadlifts 9 Hang Power Clean 6 Push Jerk In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an...Read More

Mobility: Thoracic Spine Openers Midline/Stability: 3 sets False Grip Isometric Ring Hold at Chest 2×10-15sec Bottoms Up Kettlebell Walk x 80ft each arm Heavy Kettlebell Suitcase Carry x 80ft each arm L-sit or Knee Tuck x 30sec total Workout of the Day: 2 person team 250/200m Row with partner in static hold: 1) Wall Sit...Read More

Warm-up: Strength: 3 sets Standing Dumbbell Strict Press x 10 reps each @2111 Hold front rack position on the arm you are not using. Rest 2min between sets 3 sets 1a) 1-1-2 Dumbbell Bench Press x 6 1b) Strict Supinated Grip Chest to Bar Pull-up x 6 reps Workout of the Day: 750m Row 50...Read More

Warm-up Strength: Every 2:30 x 10min Front Squat x 3 reps + Back Squat x 3 reps Workout of the Day: 30-20-10 Power Clean Front Squat Push Jerk Rx 95/65 *Courtesy of CompTrain Finish: 3 sets 10 Plank Punch on Elbows 10 Tuck-ups 30sec Hollow Hold Rest 60secRead More

Barbell Warm-up Olympic Lifting: Take 20min to build to a 1RM Clean & Jerk Workout of the Day: CFWP Baseline Workout 500m Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-upsRead More

Mobility: Ankles and Calves Skill: Pistols and/or Cossack Squats Workout of the Day: As Many Rounds and reps As Possible in 20min of: 400m Run/Row 20 Hand Plank Cross Knee to Elbow 80ft Heavy Kettlebell/Dumbbell Farmer’s Carry 20 Lunge Kicks** or Pistol/Cossack Variation 80ft Heavy Kettlebell/Dumbbell Farmer’s Carry 20 Alternating Single Leg V-ups or 20...Read More