Strength: 1a) Shoulder Press 3×6 1b) Single Arm Kettlebell Row with False Grip 3×10 each @2111 Workout of the Day: Tabata: Strict Chin-up Ball Slam Double-unders BurpeeRead More

Strength: Front Squat 6×65%, 6×70%, 4×75%, 4×80% Workout of the Day: As Many Rounds and Reps as Possible in 5min of: 1 Hang Squat Clean 2 Toes to Bar 2 Hang Squat Clean 4 Toes to Bar 3 Hang Squat Clean 6 Toes to Bar and so on…… Rx 115/75 Rx+ 165/115 Finish: 2-3 sets...Read More

Group Warm-up Strength: Deadlift 3×8 @70-75% Workout of the Day: 4rds for time 40 Double-unders 40 Ab Mat Sit-ups 40 Air Squats 1 Deadlift @85% of your 1RMRead More

Mobility: Wrists and Forearms Skill: Getting Inverted. Handstand Holds- against wall, free standing etc… Workout of the Day: 3rds 750m Run 25 Ball Slam 15 Ring Row @2112 1 Minute Handstand Hold or Stroke Rate Rowing OptionsRead More

Group Warm-up Skills: 3 sets Rope Climb x 2-3 reps Handstand Walk x 25ft or Handstand Marching x 20 reps L-sit on boxes x 30sec Workout of the Day: Every Minute on the Minute x 20m 1) Pull-ups or Chest to Bar Pull-ups x 12 2) Burpee Box Jump Overs x 8 3) Alternating Reverse...Read More

Warm-up: 200m Run then 2rds of: With a light barbell OR PVC pipe, 5 Snatch Grip Romanian Deadlift 5 Snatch High Pull 5 Power Snatch 5 Overhead Squat 5 Snatch Balance Strength: 1a) Shoulder Press 3×8 1b) Strict Supinated Grip Chest to Bar Pull-up 3×8 Workout of the Day: 600m Run 20 Power Snatch 20...Read More

Group Warm-up Strength: Front Squat 3×8 @65/70/75% Workout of the Day: Against a 15min clock, 40 Cal Row 30 Dumbbell Front Squat (35/20) 20 Devil’s Press 10 Bar Muscle-up Then in remaining time, establish a heavy Hang Squat CleanRead More

Warm-up: 200m Run then 3rds of: 10 Alternating High Box Step-up(glute) 5 Barbell Good Mornings 30sec Handstand Hold Strength: Deadlift 3×10 @65-70% Workout of the Day: For time, complete in any order. You must do all 30 reps of one movement before moving onto the next. 30 Box Jump 24/20 Step-down only 30 Power Clean...Read More

Mobility: Ankles Skill: Pistols Workout of the Day: 4-5rds 400m Run/Row 2x Gym Length Double Kettlebell Front Rack Walk (heavy) 20 Air Squats or Pistols 20 Tuck-ups 20 Russian Twists Or 20min Stroke Rate RowRead More

Group Warm-up Workout of the Day: Every 10 minutes, for 30 minutes, complete: 500m Run, Row or Ski Erg 15 Dumbbell Deadlift Burpees 20 Pull-ups or Chest to Bar Pull-Ups 25 Wall BallsRead More