Gymnastics Skills Practice: Strict strength and/or muscle-ups Workout of the Day: Every Minute on the Minute x 20min 1) Rope Climb x 2-3 reps 2) Row 12/10 Calories 3) Russian Kettlebell Swings x 20 4) Bike for Max Cals x 60sec 5) RestRead More

Group Warm-up Strength: Back Squat Every 2 minutes x 10 min (5 sets)6 reps @ 65% 4 reps @ 75% 2 reps @ 80% 2 reps @ 85% 4-6 reps @ 80% Workout of the Day: 30 Power Snatch Rx 95/65 30 Bar Facing Burpees Over the Barbell Or 30 Alternating Dumbbell Snatch Rx 35/20...Read More

Barbell Warm-up Barbell Cycling Every 90sec x 5 sets 5 Touch and Go Snatch Workout of the Day: “Police” 3rds for time 10 Deadlift (225/155) 15 Handstand Push-Ups 20 Box Jump Overs (24/20)Read More

Mobility: Hips Midline/Stability: Every Minute on the Minute x 12min 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: 3-4rds 400m Run or Row 80ft Heavy KB Farmer’s...Read More

2001m Run/Row 11 Box Jump (30/24) 11 Thruster (125/85) 11 Burpee Chest to Bar 11 Power Clean (175/120) 11 Handstand Push-ups 11 KBS (70/53) 11 Toes to Bar 11 Deadlift (170/120) 11 Push Jerk (110/75) 2001m Run/Row *if you started with the run, then row at the end or vice versa The 2001 meter row...Read More

Warm-up: 200m Run then 1rd of IYTW’s then, 10 Push-up to Spiderman with 3sec hold each leg Gymnastics: 2 sets Free Handstand Marching x 20 reps or Wall-Facing Handstand Marching x 20 reps or Shoulder Taps x 20 Back-To-Wall Donkey Kicks x 12 reps (hands turned outward) Single Leg Thigh Taps x 20 reps or Single Leg Thigh Taps...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 5 Ring Row @2111 Strength: Back Squat Every 2min x 10min (5 sets): 6@65% 4@70% 3@75% 2@80% 4-6@75% Workout of the Day: 4rds for time 5 Strict Chin-up 7 Hang Squat Clean 35 Double-undersRead More

Barbell Warm-up Every 2min x 10min 3 Position Snatch or 3 Position Power Snatch Workout of the Day: As many rounds and reps as possible in 12min of: Reps start with 2 and increase by 2 each set. 2,2,2 then 4,4,4, then 6,6,6 etc…. Power Clean (155/105) Box Jump Chest to Bar Pull-up or Pull-upRead More

Warm-up: 200m Run then 3rds of: 4 Push-up to Inchworm 6 Ring Row @2111 8 Deadbug Strength: 1a) 1-1-2 Dumbbell Bench Press x 6 reps 1b) Strict Chin-up x 6 Workout of the Day: Every minute on the minute x 20min 1) 10 Ball Slam + 10 Russian Twist with ball 2) 16 Walking Front...Read More

Warm-up: 20 Jumping Jacks, then 3rds of: 3 Front Squat 3 Strict Press 3 Push Jerk 30sec Hollow Hold Strength: Every 2min x 10min Front Squat 5-4-3-3-2 Workout of the Day: “Air Force” 20 Thruster 20 Sumo Deadlift High Pull 20 Push Jerk 20 Overhead Squats 20 Front Squats *Every minute on the minute, complete...Read More