Strength: 1a) Tempo Bench Press @32X1 4×3 1b) Strict Supinated Grip Chest to Bar Pull-up 4×4 Workout of the Day: 2 person team 0:00-12:00 Row for Calories, switching every minute 12:00-15:00 Russian Kettlebell Swings 15:00-20:00 200m Relay RunsRead More

Strength: Back Squat 5×2 @42X1 Workout of the Day: Bergeron Beep Test Every Minute on the Minute for as long as possible (15min cap) 7 Thruster (75/55) 7 Pull-up 7 Burpee Finish: Partner Hamstring NordicsRead More

Warm-up Strength: Overhead Squat @3211 4×3 Workout of the Day: Every Minute on the Minute x 16min 1) Muscle-ups or Bar Muscle-ups x 3-5 reps 2) Row x 45sec 3) 5 Hang Power Snatch + 15 Double-unders 4) Hollow Hold x 30-45secRead More

Mobility: Wrists/Forearms Skill: Handstand Holds Workout of the Day: Every 90sec x 4 sets 1) Run, Row, Bike or Ski Erg x 60sec 2) Handstand Hold x 30sec + Ball Slam x 30sec 3) Reverse Sled Drag x 60sec 4) Russian Kettlebell Swings x 30 repsRead More

Workout of the Day: Two sets of: 200m Run 30sec Banded Palloff Hold (Left) 30sec Banded Lateral Monster Walk 30sec Ring-Rows30sec Prone Plank Hold Rest 60sec Oly: Take 15min to build to no more than 85-90% of your Power Clean and Jerk Workout of the Day: Grace 30 Clean and Jerks 135/95 Finish: 3 sets...Read More

Warm-up: 200m Run then 3rds of: 5 Inch Worm to Push-up + 5 Scap Push-ups 5 ½ Kneeling Dumbbell Press 5 Ring Pull-up Strength: 1a) Tempo Bench Press @32X1 4-4-3-3-3 1b) Strict Supinated Grip Chest to Bar Pull-up 5×4 Workout of the Day: 750m Run 30 Dumbbell Burpee Box Step-overs 35/20 50/35 750m Run Finish:...Read More

Warm-up: 200m Run then 2rds of: Over-Under Barbell x 4 each way 5 Muscle Clean 3 Strict Press 5 Back Squat Strength: Back Squat 4×3 @42X1 Workout of the Day: 21-15-9 Pick which order you want to complete the workout. Wall Ball Hang Power Clean Deadlift Hang Power Clean Deadlift Wall Ball Deadlift Hang Power...Read More

Warm-up Strength: Thruster 3-3-3-3 Workout of the Day: 30/20 Calorie Row Buy-in then 15-12-9 Chest to Bar Pull-up ThrusterRead More

Mobility: Chest/Pecs Skill: Ring Muscle-ups Workout of the Day: 4rds 300m Run/Row 100m Pinch Plate Carry 80ft Overhead Plate Walking Lunges 20 Alternating Single Leg V-ups 20 Hand Plank Cross Knee to ElbowRead More

Strength: Back Squat 4×4 @42X1 Workout of the Day: 7rds 7 Dumbbell Front Squat 35/20 7 Dumbbell Push Press 100m Sprint Finish: 3 sets Supine Table Hold x 30sec Banded Face Pulls x 15 Bottoms Up Kettlebell CarryRead More