Warm-up Strength: 1a) Tempo Bench Press @32X1 5×4 1b) Strict Supinated Grip Chest to Bar Pull-up 5×5 Workout of the Day: 30/20 Calorie Assault Bike Buy-in, then 3rds of: 30 Double-undes 10 Power Clean 135/95 Finish: 3 sets Dumbbell Tate Press x 15 Banded Lat Pull-down x 20Read More

As a 2 person team, 3rds for time of:Row 1000 meters50 Burpees50 Box Jumps, 24″ boxRun 800 meters U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his...Read More

For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes STANDARDSRead More

Mobility: Ankles Skill: Pistols or Cossack Squats Workout of the Day: Every 90sec x 4 rounds 1) Row x 60 seconds 2) 12 Ball Slam + 12 Russian Twist w/ ball 3) Bike x 60 seconds 4) Sandbag Carry x 60 secondsRead More

Barbell Warm-up Olympic Lifting: Every 2 Minutes x 12 Minutes Hang Power Snatch + Hang Snatch + Overhead Squat Keep these light and focus on form. Do not force the depth on the squat if you are not stable. Only go as deep as your mobility allows. Workout of the Day: 4rds for time 300m...Read More

Group Warm-up Strict Handstand Push-ups Technique & Progressions Workout of the Day: 2 person team As many rounds and reps as possible in 16min of: 12/10 Calorie Row 8 Lateral Burpees Over the Erg Finish: 3 sets Reverse Snow Angels x 15 SLOW and CONTROLLED Seated Compression Pikes x 15 with double leg or 20...Read More

Group Warm-up Strength: Back Squat 4×4 @42X1 Workout of the Day: 35 Wall Ball 20/14 25 Toes to Bar 25 Wall Ball 20 Chest to Bar Pull-ups or Pull-ups 15 Wall Ball 15 Bar Muscle-ups or Strict Pull-upsRead More

For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145 | 225 lb. 30 single-leg squats 5 clean and jerks, 175 |...Read More

Mobility: Shoulders Skill: 5min review of Turkish Get-ups Midline/Stability: 4 sets 4 Turkish Get-up each arm Reverse Sled Drag 2x full length of gym Workout of the Day: 3-4 rounds Go by feel. Take it at 70% if you are tired/sore. 400m Run or Row Double Kettlebell Front Rack Carry* 2x gym length 10 Ball...Read More

Warm-up: 200m Run then 2rds of: 80ft each The Panther, The Rabbit, The Crab Workout of the Day: 3rds for time 600m Run 30 Russian Kettlebell Swings 20 Burpees 10 Goblet SquatRead More