Warm-up: 200m Run then 3rds of: 3 Muscle Clean 3 Front Squat 3 Strict Press 3 Jerk   Strength: Strict Press 3 x 8 No set percentage. Increase from last week. Workout of the Day: Every Minute on the Minute x 12 minutes: Even: 3 Power Clean + 3 Front Squat + 3 Jerk Odd:...Read More

Warm-up: 200m Run then 3rds of: 4 Med Ball Clean 4 Single Leg Romanian Deadlift Holding Ball 8 Deadbug Strength: Deadlift 3×6 @75-80% Workout of the Day “Karen” 150 Wall Balls for time Finish: Cool down with a 3-5min jog or bikeRead More

Mobility: Wrists & Forearms Skill: Handstand Push-ups Workout of the Day: 4 total rounds. 60 seconds of work, 30 seconds of rest (24min) 1) Row for Calories 2) Double Kettlebell Front Rack Walk (heavy) 3) Bike for Calories 4) Core: Plank Hold, Side Plank Hold, Hollow Hold, V-ups, Strict Toes to Bar, Seated Pikes etc…Read More

Warm-up: 200m Run then 2rds of: 4 Single Arm Dumbbell Thruster (each) 30sec Hollow Hold Strength: Front Squat 3 x 8 @ 65%, 70%, 75% Workout of the Day: Every 10min x 30min (3 sets) 750m Run 20 Dumbbell Hang Squat Clean Thruster 20 Toes to BarRead More

Warm-up: 200m Run then 2rds of: The Panther, The Rabbit, The Crab Strength: 1a) Single Leg Glute Bridge with foot on bench/low box x 8 each @3011 1b) Windshield Wipers x 20 https://www.youtube.com/watch?v=DhT2KCx1eMM Workout of the Day: 50/40 Calorie Row Then 2rds of 30 Russian Kettlebell Swings (53/35) 20 Front Rack Reverse Lunges (95/65) 10...Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 3 Behind the Neck Snatch Grip Press 4 Overhead Squat 5 Ring Row Strength: Strict Press 3 x 10 Workout of the Day: As many rounds and reps as possible in 7 minutes of: 3 Bar Muscle-ups or 5 Strict Pull-ups) 5 Hang Squat Snatch 115/75...Read More

Warm-up: 200m Run then 3rds of: 4 Med Ball Clean 4 Med Ball Romanian Deadlift (each) 8 Deadbug holding ball Strength: Deadlift 3×8 @70-75% Workout of the Day: 3rds for time 20 Toes to Bar 20 Wall Ball 5 Deadlift Rx 185/135 Rx+ 275/185Read More

Warm-up: 200m Run then 3rds of: 5 Kettlebell Windmill (each) 5 Single Arm Kettlebell Press (each) 5 Ring Row Strength: 4 sets 1a) 1-1-2 Dumbbell Bench Press 6 1b) Strict Pull-up x 6-8 or Strict Muscle-up x 1-3 Workout of the Day: 500m Row 400m Run 30 Ball Slam 25 Dumbbell Hang Clean and Jerk...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Overhead Squat 10 Hollow Rock Strength: Front Squat 10×60%, 10×65%, 10×70% Workout of the Day: 4rds for time 25 Double-unders 15 Overhead Squats (95/65) 5 Lateral Burpees Over the BarbellRead More

Warm-up: 20 Jumping Jacks then 3rds of: 3 Romanian Deadlift 3 Muscle Clean 3 Hang Power Clean 3 Power Clean  Then take 5-8min to build to no more than 85% of your 1Rm Power Clean Workout of the Day: 8 Power Clean (Rx 155/105 Rx+ 185/135) 12 Power Clean (Rx 135/95 Rx+ 155/115) 16 Power...Read More