Warm-up: 20 Jumping Jacks then 3rds of: 8 Half Kneeling Wall Circles (each) Over-Under Hurdle Hip Opener x 5 each way 20-30sec Ring Support Hold   Strength: Thruster 3-3-2-2 Workout of the Day: “Elizabeth” 21-15-9 Cleans Ring Dips Finish: 3 sets Barbell Bicep Curl x 8-10 reps Reverse Snow Angels x 20Read More

Warm-up: 200m Run then 3rds of: 8 Glute Bridge @1113 6 Good Morning 4 Strict Chin-up Strength: Deadlift 20min to build to a 1RM Workout of the Day: Tabata Strict Pull-up Ball Slam Push-up Bottom to Bottom SquatRead More

Mobility: Shoulders Skill: Pull-ups Kipping and/or Butterfly Technique Workout of the Day: Option 1- 20min Stroke Rate Row Option 2- 200m Run 20 Parallette Pass Thru 400m Run 40 Russian Twist with ball 600m Run 60 Walking Lunges holding ball 400m Run 40 Russian Twist with ball 200m Run 20 Parallette Pass ThruRead More

Three rounds of:Wall-ball Sumo deadlift high-pullBox JumpPush-pressRow In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for...Read More

Warm-up: 200m Run then 3rds of: 4 Strict Toes to Bar (slow) 5 Air Squat 6 Jumping Split Squat (height) Strength: 1a) Front Rack Alternating Reverse Barbell Lunges x 16 alternating 1b) Strict Sup Grip Chest to Bar Pull-up x 6 Workout of the Day: 1000m Run then 3rds of: 30 Russian Kettlebell Swings (53/35)...Read More

Warm-up: 200m run then, 6 Push-up to Spiderman 12 Bird Dog then, 3 sets Med Ball Pec Hold for max contraction x 100′ walk Rest 30 seconds Strength: Shoulder Press 15min to build to a 1RM Workout of the Day: As many rounds and reps as possible in 9 minutes of: 40 Double-unders 20 Alternating...Read More

Warm-up: 200m Run then 3rds of: 5 Romanian Deadlift 5 Bent Over Barbell Row 5 Thrusters 5 Good Mornings Strength: Deadlift 3×2 @ 90-95% Workout of the Day: 21-15-9 Thrusters 95/65 9-6-3 Bar Muscle-ups or 21-15-9 Thrusters 75/55 9-6-3 Strict Chin-up + Hand Release Push-upRead More

Mobility: Wrists and Forearms Skill: Handstand Holds and/or Handstand Walks Workout of the Day: 3rds 600m Run/Row 80ft. Front Rack Double Kettlebell Carry 40ft Handstand Walk, Seal Walk or 30 Hand Plank Shoulder Taps 60sec Hollow HoldRead More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 6 Ring Row or Ring Pull-up Strength: Front Squat 20min to build to a 1RM 5×55%, 3×65%, 2×75%, 1×85%, 1×90%, 1×95%, 1×101+% Workout of the Day: 50 Double-unders Then, 21-15-9 Hang Squat Clean Pull-ups Then, 50 Double-unders Rx 95/65 Rx+ Chest...Read More

Warm-up: 200m Run then 3rds of: 4 Push-up @3111 6 Glute Bridge @1113 8 Alternating High Box Step-up Strength: 1a) Barbell Hip Thruster x 8 (heavy) 1b) Single Arm Dumbbell Row x 8 each @2111 Workout of the Day: 25/20 Calorie Assault Bike, Then, 25 Dumbbell Box Step-overs 20 Lateral Burpee Over the Dumbbells 15...Read More