Barbell Warm-up Barbell Cycling/Skills: Take 8min to build to 80-85% of Power Clean Every Minute on the Minute x 12min Minute 1) Power Clean x 6 reps @ 65-70% Minute 2) Double-unders x 30-40 reps Workout of the Day: 3rds for time 6 Ring Dips 8 Front Rack Reverse Barbell Lunges 16 Russian Kettlebell SwingsRead More

Warm-up: 200m Run then 3rds of: Standing Hip CARS x 3 each leg 3 1 ¼ Front Squat 3 Strict Press Strength: Every 2min x 12min (6 sets) 3 Front Squat + Jerk Workout of the Day: Against a 3min clock for max reps: 400m Run 12 Chest to Bar Pull-ups or Pull-ups Max Reps...Read More

10 rounds for time of: 8 Ground to Overhead 10 Bar Facing Burpees Time cap: 15 minutes Standards and info HERERead More

Mobility: Hips Midline/Stability: Every Minute on the Minute x 9min 1) Hand Plank Cross Knee to Elbow  x 30sec 2) Ring Support Hold x 30sec 3) Bouncing Knees to Chest x 30sec 4) Supine Plank Hold or Supine Table Hold x 30sec Workout of the Day: Every 90sec for 4 rounds 1) 15/12 Calorie Row...Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 5 ½ Kneeling Single Arm Dumbbell Press 5 Ring Row Strength: 4 sets 2 Strict Press + 2 Push Press + 2 Push Jerk Workout of the Day: 3rds for time 50ft Farmer’s Carry Dumbbell Walking Lunges 15 Chest to Bar Pull-ups or Chin Over Bar...Read More

Warm-up: 200m Run then 3rds of: 3 Muscle Clean 6 Reverse Lunges 3 ¼ Front Squats Strength: Front Racked Reverse Alternating Lunges @2011 3 sets x 16 reps Workout of the Day: In 2:00, for max reps of lateral burpee over barbell, complete: 30 Double-Unders Power Cleans x 5 reps Max Lateral Burpees Over the...Read More

Warm-up: 200m Run then 3rds of: 8 Glute Bridge @1113 4 Push-up to Spiderman 5 Barbell Back Squats Strength: Back Squat Build to 1RM Workout of the Day: CFWP Baseline Workout 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-up Finish: 3 sets 80ft Heavy Suitcase Carry R Arm (70/53) 80ft Heavy Suitcase...Read More

Barbell Warm-up Take 10min to build to today’s heavy Power Clean + Power Jerk 4 sets 30sec work, 30sec rest for reps Power Clean + Power Jerk @70% of today’s heaviest lift Workout of the Day: 50 Air Squat Then 3rds of: 5 Deadlift 100m Run Then 50 Air SquatRead More

Mobility: Thoracic Spine Opening Skill: Handstands or Handstand Walks Workout of the Day: 4rds 400m Row 20 Shoulder Taps or 20ft Handstand Walk 60sec Hollow Hold 80ft Heavy Double Kettlebell Farmer’s Carry or Stroke Rate Row IntervalsRead More

Warm-up: 200m Run then 3rds of: 30sec Ring Support Hold 5 Ring Row @2112 Front Rack Dumbbell Walk Strength: 3 sets 1a) Strict Chin-up x 6-8 1b) Strict Ring Dip x 6-8 Workout of the Day: Every Minute on the Minute x 16min 1) 10 Russian Kettlebell Swings + 1-5 Ring or Bar Muscle-ups or...Read More