Dynamic Warm-up Power: Every Minute on the Minute x 6min: Tall Box Jump x 4 reps Workout of the Day: As Many Rounds and Reps as Possible in 20min of: 200m Run 3 Box Jump 3 Power Clean 200m Run 6 Box Jump 6 Power Clean …..add 3 reps each roundRead More

Strength: Every Minute on the Minute x 16min 1) Sumo Deadlift x 5 reps 2) L Seated Dumbbell Press or Strict Handstand Push-up x 5-8 reps 3) Double Kettlebell Alternating Reverse Lunges x 10-12 (hold anyway) 4) Single Arm Dumbbell Row x 6 each Workout of the Day: 2K RowRead More

Warm-up: 200m Run then 3rds of: With an empty barbell, 3 Single Leg Romanian Deadlift each 3 1 ¼ Front Squat 5 Bent Over Row 5 Back Squat Strength: Back Squat Every 2min x 10min (5 sets): 6×65, 4×70, 2×80, 2×85, Max Reps @80% Workout of the Day: 3 Total Rounds for Reps 1 minute...Read More

Barbell Warm-up Olympic Lifting: Clean + Jerk 2×70,2×75,1×80,1×85,1×90,1×90% Workout of the Day: 10, 8, 6, 4, 2 Curtis P. (95/65) Lateral Burpee Over the BarbellRead More

Mobility: Shoulders Skill: Pull-ups Practice- kipping/butterfly/chest to bar. Or if proficient, use time to work on muscle-ups Workout of the Day:4rds 300m Run/Row 15 Ball Slam 15 Ring Row 15 Deck Squats with ball https://www.youtube.com/watch?v=WVY0othA6dQRead More

Warm-up: 200m Run then 3rds of: 5 Half Kneeling Single Arm Dumbbell Press @2012 5 Strict Toes to Bar @2111 10 Shoulder Taps Strength: 15min to build to a heavy Shoulder Press Workout of the Day: “DG” As Many Rounds and Reps As Possible in 10min of: 8 Toes to Bar 8 Dumbbell Thrusters 12...Read More

Midline/Stability: 3 sets 100ft Heavy Kettlebell Farmer’s Carry 6 Parallette Pass Thrus’s with Push-up and Dip 20 Alternating Single Leg Seated Compression Pikes 30sec Hollow Hold Workout of the Day: 1000m Row 40 Box Jump Overs (24/20) 1000m RunRead More

Warm-up: 200m Run then 3rds of: 5 Med Ball Clean 5 Single Leg Romanian Deadlift w/ ball 10 Deadbug w ball Strength: Back Squat 6×65, 4×75, 2×80, 2×85, 4-6×80% Workout of the Day: 15 Wall Ball 20 Deadlift 30 Wall Ball 20 Deadlift 15 Wall Ball Finish: Hercules Hold ComplexRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Slow Pull Clean + Jerk x 1 rep Workout of the Day: As Many Rounds and Reps as Possible in 5min of: 3 Bar Muscle-ups/6 Chest to Bar/6 Pull-ups 6 Power Snatch 12 Power Clean and Jerk 24 Double-unders Rest 2min As Many Rounds and Reps as...Read More

Mobility: Wrists/Forearms Skill: Handstand Drills Workout of the Day: 1000m Run/Row 30 Alternating Single Leg V-ups 20 Plank Burpees 60sec Plank 20 Alternating Single Leg V-ups 15 Plank Burpees 60sec Plank 500m Run/Row 20 Alternating Single Leg V-ups 10 Plank Burpees 60sec PlankRead More