Group Warm-up Strength: Every 2min x 10min Push Press 5-4-3-3-3 Workout of the Day: 25 Pull-ups 25 Thrusters 75/55 750m Run 25 Thrusters 25 Pull-ups Rx+ Chest to Bar Pull-upsRead More

Group Warm-up Strength: Every 90sec x 5 sets Dumbbell Walking Lunges x 12 steps Workout of the Day: 4 rounds 1min Max Reps Burpee Ball Slam 1min Russian Kettlebell Swings 1min Row or Bike or Ski for Calories 1min RestRead More

Group Warm-up Strength: Back Squat 20min to build to 1RM Suggested loading: 3×70, 2×75, 1×80, 1×85, 1×90, 1×95, 1×101+,1×101+% Workout of the Day: Annie 50-40-30-20-10 Double-unders Sit-ups Finish: 3 sets 40sec Hang Sequence 25 Banded Tricep Extensions 12 Bicep CurlsRead More

Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 8min (8 sets): Clean & Jerk x 1 rep @ 65-70% Workout of the Day: 15 Pull-up (Rx+ 7 Bar Muscle-up) 20 Power Snatch 95/65 25 Wall Ball 20/14 50 Double-unders 25 Wall Ball 15 Pull-up (Rx+ 7 Bar Muscle-up)Read More

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: Every Minute on the Minute x 20min: 1)...Read More

Warm-up: 200m Run then 3rds of: 8 High Box Step-ups 4 1 ¼ Front Squats 4 Strict Press Skill: Every Minute on the Minute x 7min 5-7 Strict Handstand Push-ups or L-Seated Dumbbell PressWorkout of the Day: As Many Rounds and Reps As Possible in 5min of: 400m Run Buy-in, then AMRAP 12 Front Squat...Read More

Nasal Breathing Warm-up Flow: As Many Rounds and Reps As Possible in 10min of: 20/15 Calorie Row 20 Front Rack Reverse Lunges 45/35 15 Push Press 10 Plank Burpee Workout of the Day: 60 Calorie Row 40 Toes to Bar 20 Hang Power Clean Rx 115/75 Rx+ 135/95Read More

Warm-up: 200m Run then 3rds of: 3 Romanian Deadlift 3 Bent Over Row @1113 3 Strict Press 3 Back Squat @2311 30sec Hollow Hold Strength: Back Squat Every 2min x 14min (7 sets): 6×70, 4×80, 2×85, 1×90, 2×85, 4×80, 6×70% Workout of the Day: 4rds 5 Strict Chin-up 10 Deadlift 15 Push-up 20 Air Squat...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min (6 sets): Clean + Jerk 2×70,2×75,1×80,1×85,1×90,1×95% Workout of the Day: 35 Kettlebell Swings 30 Dumbbell Front Squat 25 Dumbbell Push Press 20 Down-ups Rest 3min 25 Kettlebell Swings 20 Dumbbell Front Squat 15 Dumbbell Push Press 10 Down-ups Rx 53/35 and 35/25 Rx+ 70/53 and 50/35Read More

Mobility: 5min Foam Rollout- athlete choice Midline/Stability: Every Minute on the Minute x 16min 1) Single Arm Half Kneeling Dumbbell Press x 5 each @ 2011 2) Double Kettlebell Front Rack Walk x 45 sec 3) False Grip Isometric Chest to Rings Hold x 10-15sec Rest and repeat 4) 8 Tuck-ups/V-ups + 30sec Hollow Hold...Read More