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

Barbell Warm-up Power Clean Every 2min x 16min 3×65% 3×70% 2×75% 1-2×80% 1×85% 1×90% 1×95% 1×100+% Workout of the Day: 40/30 Calorie Assault Bike Buy-In then, 20 Dumbbell Thrusters 10 Deadlift 16 Dumbbell Thrusters 8 Deadlift 12 Dumbbell Thrusters 6 DeadliftRead More

Mobility: Thoracic Spine Opening Skill: Turkish Get-ups Workout of the Day: 4rds 400m Run 30 Overhead Plate Walking Lunges 20 Candlestick Levers @3011 10 Reverse Burpee to PlateRead More

5rds for total time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air SquatRead More

Warm-up: 200m Run then 3rds of: ½ Kneeling Dumbbell Press @2111 x 6 each Wall Walk x 2 + 30sec Nose to Wall Handstand Hold Jumping Split Squats x 10 Strength: Push Press Cycling Every 45sec 5×2 Workout of the Day: 50/35 Calorie Row then, 3rds of: 30 Russian Kettlebell Swings (53/35) 30 Double-unders 300m...Read More

Warm-up: 200m Run then 3rds of: 2 1 ¼ Front Squat 3 Tall Clean 4 Strict Press 10 Hollow Rock Strength: Back Squat Take 8 minutes to build to 75% Then every 90sec for 5 sets Back Squat x 1 rep @80-90% Workout of the Day: As many rounds and reps as possible in 4...Read More

Barbell Warm-up Olympic Lifting: Every 30 seconds x 10 sets Power Clean x 1 @80-85% “Rankel” As many rounds and reps as possible in 20 minutes of: 6 Deadlift (225/155) 7 Burpee Pull-ups 10 Kettlebell Swings (70/53) 200m RunRead More

Mobility: Shoulders Skill: Getting Inverted: Handstands, Handstand Walks Workout of the Day: Every 90 seconds for 24 minutes 1) Assault Bike x 60 seconds @65+/55+ RPMs 2) 25-50ft Handstand Walk or 3 Wall Walks or 20 Single Leg Thigh Taps on Box 3) Row x 250/200m 4) Sandbag Carry or Kettlebell Farmer’s Carry x 60...Read More

Partner Rowing Warm-up Workout of the Day: 50/35 Calorie Row 30 Ab-mat Sit-ups 25 Dumbbell Deadlifts 20 Toes to Bar 15 Dumbbell Hang Squat Clean 100ft Front Rack Dumbbell CarryRead More

Group Warm-up Strength: Every 60 seconds for 5 sets Push Press x 4 reps Workout of the Day: 40 Double-unders 20 Reverse Alternating Front Rack Lunges 20 Push Press 400m Run 20 Push Press 20 Reverse Alternating Front Rack Lunges 40 Double-unders Finish: 3 sets Reverse Snow Angel x 15-20 reps Straight Body Ceiling Crunches...Read More