We are starting a new strength cycle this week: Monday’s- Push PressWednesday’s- Clean & JerksFriday’s- Back Squat Group Warm-up Strength: Push Press 10×60%, 8×70%, 6×75%, 4×80% Workout of the Day: 50 Calorie Row 40 Air Squat 30 Hang Power Clean 135/95 20 Shoulder to Overhead 10 Bar Muscle-up Rx+ Ring Muscle-up 155/105 Or 50 Calorie...Read More

Barbell Warm-up Strength: Jerk Dip + Pause Jerk + Jerk Workout of the Day: 3rds 10 Deadlift @70% of 1RM 15 Dumbbell Push Press Rx 35/20 Rx+ 50/35 30 Double-unders Finish: 3 sets Banded Triceps Push Downs x 25 Alternating Dumbbell Hammer Curls x 12-16 reps Hollow Hold x 45secRead More

Mobility: Hips and Quads Skill: Rowing Workout of the Day: 4rds 400m Run/Row 16 Ball Slams 16 Russian Twist with ball 16 Overhead Walking Lunge Steps with ball 16 Deck Squats with ballRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min 3 Position Clean High Hang, Above the Knee, Floor Workout of the Day: Choose your own adventure: Partition in any way. 1600m Run 60 Toes to Bar 30 Power Cleans 135/95Read More

Gymnastics Skills: Every Minute on the Minute for 16min 1) Alternating Pistols x 12 or Single Leg Box Step-ups x 12 2) Strict Handstand Push-ups x 5-8 3) Rope Climb x 1-2 4) L-sit x 30sec (use boxes) Workout of the Day: As many reps as possible in 5min of: Burpee Box Jump Overs (24/20)...Read More

Warm-up Strength: Front Rack Alternating Reverse Lunges @2011 3 sets 16 total reps Workout of the Day: Death By Thruster Rx 95/65 Rx+ 135/95 Finish: Dumbbell Floor ComplexRead More

Strength: Take 20min to build to a 1RM Deadlift Workout of the Day: 3rds for time 40 Double-unders 30 Air Squat 20 Hand Release Push-up 10 Strict Pull-up Finish: 3 sets 25 Banded Hamstring Curls 20 Reverse Snow AngelsRead More

Mobility: Shoulders Skill: Pull-ups- Kipping and Butterfly. If you do not have at least 5 strict pull-ups, then you should not be working on kipping. Rather, take the 10min to complete an EMOM of strict variations. Workout of the Day: 3-4rds 750m Run/Row/Ski 25 Russian Kettlebell Swings 20 Barbell or PVC Thrusters 15 Horizontal Ring...Read More

Barbell Warm-up Every 2min x 12 min (6 sets) Hang Snatch + Snatch Lift Off + Snatch Workout of the Day: Nancy 5rds for time 400m Run 15 Overhead Squats 95/65Read More

Strength: Take 15min to build to a heavy Shoulder Press Workout of the Day: 1000m Row 50ft Front Rack Walking Dumbbell Lunges 15 Renegade Row 50ft Front Rack Walking Dumbbell Lunges 15 Renegade Row 50ft Front Rack Walking Dumbbell LungesRead More