Group Warm-up Strength: Tempo Back Squat @32X1 3@70%, 2@75%, 2@80%, 1@85% [email protected]% followed by one set of 1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 87.5% Workout of the Day: Every 5 minutes x 3 sets 15 Dumbbell Front Squats 15 Pull-ups 15 Burpee Box Jump Over (24/20) Rx 35/20...Read More

Barbell Warm-up Olympic Lifting: Every 45 seconds x 12 sets, Power Clean x 1 @ 80-85% Workout of the Day: Every Minute on the Minute x 20 1) Ground to Overhead @65% x 30 seconds 2) Muscle-ups x 30 seconds 3) Alternating Pistols x 30 seconds 4) Row or Bike for calories x 60 seconds...Read More

Mobility: Chest/Pecs Skill: Ring Dips 1) For those that have ring dips, working on kipping technique. 2) For those that need to build strength, work on strict progressions. Workout of the Day: 3-5rds (Depends on how you feel today. Decide by # of rounds or maybe a time limit) 400m Run or Row 30 V-ups/Tuck-ups/Russian...Read More

Partner Warm-up with Wall Ball Workout of the Day: 1000m Row 30 Toes to Bar 30 Deadlift (Rx 185/135 Rx+ 225/155) Rest exactly 2minutes, then 400m Run 40 Wall Ball (20/14 to 10ft) 400m RunRead More

Warm-up: 200m Run then 3rds of: ½ Kneeling Single Arm Overhead Press @2111 x 8 each Plank Punches x 10 + 30sec plank hold Strength: Every 75sec x 5 sets Push Press x 4 reps Workout of the Day: As many reps possible in 3min of: 30 Dumbbell Hang Clean and Jerk (15R/15L) Then Max...Read More

Strength: Tempo Back Squat @32X1 3@65%, 2@70%, 2@75%, 1@80%, 1@85% followed by one set of Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 85% Workout of the Day: “Fran-ish” 7min time cap 45 Thrusters (95/65) 45 Pull-ups *Complete in any order, break up any way you want. Have a plan, stick...Read More

Barbell Warm-up Olympic Lifting: Every 45 seconds x 12 sets, Power Clean x 1 @ 75-80% Workout of the Day: 2 person team 4rds each for total time 1 person completes a round while the other rests 12/10 Calorie Row 5 Deadlift (185/135) 5 Burpee Pull-upRead More

Mobility: Wrists/Forearms Skill: Rope Climbs Workout of the Day: 750m Run or Row 4 Rope Climbs 10 Reverse Burpee to 15/25lb Plate 20 Russian Twist with plate 40 Overhead Walking Lunges with plate 20 Russian Twist with plate 10 Reverse Burpee to 15/25lb Plate 4 Rope Climbs 750m Run or RowRead More

Thoracic Opener Warm-up Mobility/Stability/Strength: Overhead Squat 4 x 3 This is NOT to max load. Many of you will be doing different things here. 1) If you need to work on positioning and mobility, you will squat to a box. 2) If you have solid form, then you will do tempo overhead squats @3111 Workout...Read More

Warm-up: 200m Run then 3rds of: ½ Kneeling Dumbbell Press @2111 x 6 each Suitcase/Waiters Carry x 100ft each way Strength: Every 90sec x 5 sets Push Press x 4 reps Workout of the Day: Every Minute On the Minute x 12 1) Strict Handstand Push-up x 5-8 reps 2) Kettlebell Deadlifts x 8-10 70/53...Read More