Warm-up: 200m Run then 1rd of: Over-Under Barbell Hip Opener x 5 each way, then group dynamic warm-up down and back Strength: Tempo Back Squat @32X1 3@65%, 2@70%, 2@75%, 1@80%, 1@85% Followed by one set of Back Squat x 3 reps @85% Workout of the Day: 3rds for total time 10 Front Squat 10 Pull-up...Read More

Barbell Warm-up Olympic Lifting: Every minute on the minute x 10min, Power Clean x 2 @ 70-75% Workout of the Day: 500m Row Then, 3rds of: 8 Hang Power Clean 10 Front Rack Alternating Reverse Lunges 12 Push-ups Rx 95/65 Rx+ 135/95Read More

Mobility: Hips Skill: Turkish Get-ups Workout of the Day: Every 90sec for 30min. Work for 60sec, rest/transition for 30sec 1) Assault Bike 2) Odd Object Carry or Hold 3) Row 4) CoreRead 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

Strength: Every 90sec x 5 sets Push Press x 5 reps Workout of the Day: Lucky Sevens by Invictus As many rounds and reps as possible in 7 minutes of: 7 Box Jump (24/20) 7 Kettlebell Swings (53/35) 7 Burpee Finish: 3 sets IYTW’s 60sec Hollow HoldRead More

Strength: Tempo Back Squat @32X1 Workout of the Day: 12 Pull-ups 20 Lungesters 12 Pull-ups 20 Dumbbell Power Clean 12 Pull-ups 20 Dumbbell Front Squats 12 Pull-ups Rx 35/20 Rx+ 50/35Read More

Warm-Up: 20 Jumping Jacks then 3rds of: Partner Med Ball Chest Pass x 10 each Secret Squirrel Ball Crawl x 40ft 5 Muscle Clean 5 Tall Clean Olympic Lifting: Every 2minutes for 16 minutes (8 sets) Power Clean x 1.1 (rest 10sec between reps) Sets 1-2 @ 65-70% Sets 3-4 @70-75% Sets 5-6 @ 75-80%...Read More

Mobility: Ankles Skill: Pistol Progressions Workout of the Day: 4 rounds 400m Run or Row 160ft Pinch Plate Carry (25/15) 80ft Single Arm Overhead Kettlebell Walk (each arm) 40ft Walking Lunges holding plate overhead 20 Leg Raises Over Kettlebell Or Stroke Rate Row or Bike IntervalsRead More

Group Warm-up Complete as many rounds and reps as possible in 4 minutes of: 500 Meter Run (400 + 100) 10 Burpee Box Jump-Overs (24/20) 20 Toes-to-Bar 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (53/35 American) 50 Double Unders Rest exactly 3 minutes, and then . . . Complete as many rounds and reps...Read More

Warm-up: 200m Run then 3rds of: Rope Hang Knees to Armpits x 6 Single Leg Kettle Bell Romanian Deadlift with Row x 6 each Hand Plank Shoulder Taps x 14 Skills: Every Minute on the Minute x 12min 1) Rope Climb x 1-3 reps 2) Alternating Reverse Kettlebell Lunges x 12 3) Wall Walk x...Read More