Warm-up: 20 Jumping Jacks then 3rds of: 10 High Box Step-up 10 Scap Push-ups 10 Med Ball Clean Strength: 3×2 @90-95% Workout of the Day: “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 Kettlebell Swings (53/35) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35) 50 Back Extensions- (sub supermans) 50 Wall...Read More

Strength + Skill: Every Minute on the Minute x 20min of: 1- Sumo Deadlift x 5 reps 2- Strict Supinated Grip Chest to Bar Pull-ups x 5-8 reps 3- Kettlebell or Dumbbell Lunges* x 10-12 reps 4- Strict Handstand Push-ups x 6-10 reps 5- Alternating Dumbbell Bicep Curls** x 12-16 reps Workout of the Day:...Read More

Warm-up: 200min Rum then 3rds of: 5 Snatch Grip Romanian Deadlift 5 Power Snatch 5 Overhead Squat Strength: Every 2min x 10min (5 sets): Back Squat 6×65, 4×70, 3×75, 2×80, 4-6×75% Workout of the Day: As Many Rounds and Reps as Possible in 3min of: 10 Overhead Squats 10 Toes to Bar Rest 2min As...Read More

Hotshots 19 6 Rounds for Time of:30 Air Squats19 Power Cleans 135/957 Strict Pull-ups400m Run On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.Read More

Mobility: Lax Ball Thoracic Openers Midline/Stability: 4 sets Suitcase/Waiters Carry x gym length each 15 Paloff Press each way 30sec L-sit or Knee Tuck on Parallettes 5 Parallette Pass Thru’s (no dip/push-up and over and back is one rep) Workout of the Day: As Many Rounds and Reps as Possible in 18min of: 22 Cal...Read More

Warm-up Strength: Shoulder Press 3×3 @85-90% Workout of the Day: Every Minute on the Minute x 20min 1) 12 Alternating Reverse Lunges (DB farmer’s hold) + 5 Strict Handstand Push-ups or 5 Tempo Push-ups 2) 12 Alternating Dumbbell Snatch + 5 Lateral Burpee Over the Dumbbell 3) 20 Russian Kettlebell Swings + 20 Double-unders 4)...Read More

Warm-up: 200m Run then 3rds of: 8 Glute Bridge 8 Alternating High Box Step-up 8 Deadbug Strength: Sumo Deadlift 4×4 Workout of the Day: 21-15-9 Deadlift (225/155) Box Jump (24/20) *After each set, Run 300mRead More

Warm-up: 20 Jumping Jacks then 3rds of: With an empty barbell, 5 Bent Over Row 3 Front Squat 5 Behind the Neck Strict Press 3 Back Squat Strength: Every 90sec for 5 sets Back Squat x 1 rep @80-90% Workout of the Day: 3rds 4 Bar Muscle-ups + 8 Double Dumbbell Hang Squat Clean 50/35...Read More

Barbell Warm-up Olympic Lifting: Every 2 minutes, for 12 minutes (6 sets): Slow Pull Clean + 2 Jerks x 1 rep Workout of the Day: 400m Run 30 Wall Ball (20/14) 20 Toes to Bar 10 Man Makers 20 Toes to Bar 30 Wall Ball 400m RunRead More

Mobility: Ankles Skill: Pistols Every minute on the Minute x 9min 1) Handstand or Plank Hold x 30-45sec 2) Alternating Pistols or a Pistol Progression x 10-12 reps 3) V-ups x 10-12 or Hollow Hold x 30-45sec Workout of the Day: 2 person team 300/250m Row with partner holding: 1) Dumbbell Farmer’s Hold 2) Wall...Read More