Warm-up Strength: Take 15-20min to build to a 1RM Front Squat Workout of the Day: As many rounds and reps as possible in 5min of: 3 Deadlift 5 Hang Squat Clean 7 Toes to Bar Finish: 4 sets 20sec Tuck-ups 10sec Rest Rest 60sec 4 sets 20sec Elbow Jacks 10sec Rest Rest 60sec 4 sets...Read More

Partner Burgener Junkyard Dog Warm-up Strength: Deadlift 3×1-2@90-95% Workout of the Day: 2 person team = Valentine’s Day 🙂 Complete a set while partner rests, then switch. For total time Row 15/12 Cal + 15 Burpees Row 15/12 Cal + 15 Box Jump (24/20) Row 15/12 Cal + 15 Lateral Burpee Over the Erg Row...Read More

Mobility: Chest/Pecs Midline/Core/Stability: 4 total rounds 1) Reverse Sled Drag 2) Suitcase Waiter Carry x 40ft each 3) Plank of Rings x 45sec Workout of the Day: 4-5rds 300mRun 20 Hand Plank Plate Taps 20 Russian Twist with plate 20 Overhead Plank Walking Lunges 60sec Wall Sit holding plateRead More

Gymnastics Skills: 3sets 30sec Nose to Wall Handstand Hold Rest 30sec 3sets 16-20 reps of Handstand Marching 3sets 5-10 reps of Strict Handstand Push-ups Rest 60sec Workout of the Day: “CFWP Run BMC” 400m Run then 1rd of Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 300m Run then 2rds of Mary 5...Read More

Barbell Warm-up Strength: 1a) Shoulder Press 3×2 1b) Strict Ring Pull-up 3×5-8 reps Barbell Cycling 30sec Hang Power Clean Rest 60sec 30sec Hang Squat Clean Rest 60sec 30sec Power Clean Rest 60sec 30sec Squat Clean Rest 4min and Repeat Interval Sprints: Run- 200m Sprint, Rest 2:1 Row- 250m Sprint, Rest 2:1 Bike- 30sec Sprint, 60sec...Read More

Warm-up Strength: Front Squat 4×75% 3×80% 2×85% 1-2×90% 1×95% Workout of the Day: 4rds for time 4 Devil’s Press 8 Single Arm Dumbbell Thruster Left 16 Double-unders 4 Devil’s Press 8 Single Arm Dumbbell Thruster Right 16 Double-unders Rx 35/20 Rx+ 50/35 Finish: 3 sets 5 Strict Toes to Bar @2111 10 Single Leg Glute...Read More

Group Warm-up Strength: Deadlift 3×3 @85-90% Workout of the Day: 3sets for total number of wall balls 12 Deadlifts @60% + One set of Max Effort Wall Balls*(20/14) Rest exactly 2min Finish: 3 sets 25 Seated Banded Hamstring Curls 20 Calf Raises @3111 60sec Plank HoldRead More

Mobility: Thoracic Openers Midline/Stability: 2rds of: 80ft each The Panther https://www.youtube.com/watch?v=agsEIR6W3Gs The Rabbit https://www.youtube.com/watch?v=l-XHvt6SyDc The Crab https://www.youtube.com/watch?v=YOWyyxi_yKE Workout of the Day: As many rounds and reps as possible in 20min of: 400m Run or Row or Ski 10 Ball Slam Cleans 20 Russian Twists with ball 30 Tuck-ups, V-ups or Single Leg Alternating V-ups 40...Read More

Barbell Warm-up Olympic Lifting: Every 2:30 x 5 sets 3 Position Clean High Hang, Mid Hang (above knee), Floor Workout of the Day: 800m Run (2x400m) 20 Strict Handstand Push-ups (30 Hand Release Push-ups) 40 Alternating Dumbbell Snatches (50/35) (35/20) 20 Strict Handstand Push-ups 800m RunRead More

Group Warm-up Strength: 1a) Shoulder Press 3×3 1b) Single Arm Dumbbell Row @3011 x 6-8 each arm Workout of the Day: 3 person team. 60second intervals. 5 rounds each for 1) total calories 2) total reps on lunges + man makers 1) Bike for Cals 2) Front Rack Dumbbell Reverse Lunges for sets 1,3,5 Man...Read More