Warm-up: 200m Run then 3rds of: 10 Single Leg Romanian Deadlift 10 Half Keeling Single Arm Dumbbell Press Strength: Sumo Deadlift 4 x 4 @12X2 Workout of the Day: 3rds for time 80ft Single Arm Overhead Dumbbell Walking Lunge 20 Hand Release Push-up 10 Ball Slam 200m RunRead More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Deadbug 5 Tall Clean Strength: Back Squat 6 reps @ 70% 4 reps @ 80% 2 reps @ 85% 1 rep @ 90% 2 reps @ 85% 4 reps @ 80% 6 reps @ 70% Workout of the Day: As many rounds and reps as...Read More

Barbell Warm-up Barbell Cycling: Every 2:30 x 4 sets Touch and Go Power Clean x 5 reps Workout of the Day: For total time: 2rds 10 Hang Power Snatch 95/65 8 Box Jump 24/20 2rds 10 Thruster 8 Lateral Burpees Over the Barbell 2rds 10 Clean 8 Burpee Box JumpRead More

Mobility: Ankles Skill: Pistols and Cossack Squats Workout of the Day: 2 person team 250/200m Row while partner is in hold: 1) Kettlebell Farmers Hold 2) Plank Hold 3) Hang From Bar 4) Wall Sit 5) Double Kettlebell Front Rack Hold 6) Bottom of Squat HoldRead More

Gymnastics Skills: Handstand Push-up Practice Workout of the Day: 1000m Run 80 Double-unders 60 Wall Ball (20/14) 40 Alternating Dumbbell Snatches (50/35) 20 Handstand Push-ups or 20 Push Press 115/75 and 35/20Read More

Warm-up: 200m Run then 3rds of: 10 Alternating High Box Step-up Suitcase Waiters Carry Strength: Sumo Deadlift 4 x 4 @12X2 Workout of the Day: 2 person team 5 sets each Against a 2min clock: 10 Double Kettlebell Deadlifts (53/35) 12/10 Calorie Row Max Reps Box Step-ups with one dumbbell (50/35 24/20)Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 4 Push-up to Spiderman 5 Ring Row @2112   Strength: Back Squat6 reps @65% 4 reps @75% 2 reps @80% 2 reps @85% then, MAX reps @80% Workout of the Day: 3rds for time 300m Run 15 Pull-up 10 Front Squat Midline: 3 sets...Read More

Barbell Cycling: 2 sets for reps Power Snatch x 30sec Rest 30sec Squat Clean x 30sec Rest 30sec Shoulder to Overhead x 30sec Rest 2:30 Workout of the Day: 40 Wall Ball (20/14) 40 Double-unders 30 Wall Ball 30 Double-unders 20 Wall Ball 20 Double-undersRead More

Mobility: Lats and T-spine Skill: Toes to Bar Workout of the Day: 4rds 300m Run/Row 20 Tuck-ups or V-ups 20 Walking Lunges 20 Weighted Russian Twists Finish: 3 sets Hang Sequence x 10sec each L-Sit Taps x 32 (8R/8L/8R/8L)Read More

The Chief 5 cycles 3min work 1min rest 3 Power Clean 6 Push-up 9 Air Squat Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and...Read More