Barbell Warm-up Strength: Shoulder Press 3×8 @70-75% Workout of the Day: 20 Power Snatch 10 Lateral Burpees Over the Barbell 20 Overhead Squats 10 Lateral Burpees Over the Barbell 20 Power Clean 10 Lateral Burpees Over the Barbell 20 Front Squat 10 Lateral Burpees Over the BarbellRead More

Warm-up: Move through 3rds at a consistent 70% pace-2 Walkouts4 Push-up to Spiderman6 Plank Punch on Elbows8 Alternating Lunge Kicks20ft High Knees20ft Butt Kicks20ft Side Shuffle Down and back30sec Goblet Squat Hold Strength: Every 2min for 10min: 20 Walking Lunge Steps Workout of the Day: Tabata Strict Pull-up, Double-unders, Sit-ups, Ball SlamsRead More

Warm-up Strength: Tempo Back Squat @32X1 Workout of the Day: As Many Rounds and Reps as Possible in 7 Minutes of: Wall Balls *On the Minute complete 5 Deadlifts Finish: Hercules Hold FinisherRead More

Barbell Warm-up Olympic Lifting: Every 2 minutes, for 12 minutes: Mid-Thigh Clean + Jerk Workout of the Day: 50 Double-unders Then, 4rds of 9 Deadlift 6 Hang Squat Clean 3 Shoulder to Overhead Then, 50 Double-undersRead More

Mobility: Shoulders Skill: Toes to Bar Workout of the Day: Every Minute on the Minute x 16min 1) 15 Russian Kettlebell Swings + 10 Goblet Squats 2) 20 Hand Plank Cross Knee to Elbow + 5 Plank Burpee 3) Run, Bike or Row x 60sec 4) RestRead More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 4 Push-up to High Knee Crunch 6 Squat to High Knee Raise Strength: Shoulder Press 3×10 @65-70% Workout of the Day: As Many Rounds and Reps as Possible in 5min of: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 2min and repeat for a total of...Read More

Warm-up: 200m Run then 3rds of: 5 Lunge Kicks each 10 Alternating Curtsy Squats 10 Shoulder Taps Strength: 4 sets 1a) Farmer’s Hold Dumbbell Bulgarian Split Squat x 6-8 @3111 1b) Strict Supinated Grip Pull-ups x 6-8 @3111 Workout of the Day: With a running clock, for individual times: 500m Row @4:00 500m Row @8:00...Read More

Warm-up: 3rds of: 4 Muscle Clean 4 Front Squat 4 Behind the Neck Press 4 Back Squat @32X1   Strength: Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×82% followed by one set of Back Squat x 3 reps @82% with no tempo Workout of the Day: 15 Power Clean 30 Air Squat 15 Front...Read More

Barbell Warm-up Strength: Every 90sec x 6 sets Power Clean + 2 Push Press + 2 Push Jerk *Focus here is the difference between the push press and push jerk. Do not fail any reps and focus on technique Workout of the Day: 4rds for time 100m Sprint 8 Push Press 8 Front Squat Rx...Read More

Warm-up: 200m Run then 30sec Plank Hold 100ft Single Arm Overhead Walk each Strength: 1a) Single Arm ½ Kneeling Dumbbell Press @2111 x 8 each 1b) Single Arm Dumbbell Row @2111 x 8 Workout of the Day: Every Minute on the Minute x 16min 1) 4 Plank Burpee + 8 Alternating Dumbbell Snatches 2) 5...Read More