Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Muscle Clean 3 Tall Clean Workout of the Day: As many reps as possible in 5min of Squat Cleans (135/95) Rest 5min then Surprise For Time Finish: 3-4 sets Strict Chest to Bar Chin-up x 6-8reps Barbell Hip Thruster x 8-10 reps with...Read More

Warm-up: 200m Run then 3rds of: 4 Strict Pull-ups 6 Muscle Clean 8 Back Squat Strength: Deadlift Every 30sec for 12 sets 1 @ 80% of 1RM Workout of the Day: 4rds for time 3 Bar Muscle-up 6 Power Clean 155/105 9 Hand Release Push-up 12 Air Squat Or 4rds for time 3 Pull-ups +...Read More

Mobility: T-spine Roll Out then, Spinal Waves & Butcher’s Block Skill: Handstand Push-ups (kipping) Workout of the Day: Every 90sec for 4 rounds 1) Assault Bike x 60sec @68/58+ RPM 2) Rope Climb x 2-3 reps 3) Row or Run x 60sec 4) Double Kettlebell Front Rack Walk x 60secRead More

Barbell Warm-up Olympic Lifting: Every 90sec for 6 sets 3 Position Snatch Workout of the Day: Master’s Qualifier Workout #4 Ages 55+ 8min AMRAP 45 Thrusters 45 Toes to Bar 45 Power Cleans 45 Pull-ups Finish: 3 sets 40sec Tuck-ups 20sec Rest 40sec Hang Plank Cross Knee to Elbow 20sec Rest 40sec Hollow Hold Rest...Read More

Warm-up: 200m Run the 3rds of: 8 Donkey Kick 30sec Handstand Hold 10 Bird Dog Strength: Push Press 4×70%, 2×80%, 2×85%, 1×90%, 1×95% Workout of the Day: Master’s Qualifier Workout #2 (as a 2 person team) 80 Bar Facing Burpees 4000m Row Finish: 3 sets Ring Dip @3111 x 5 reps Single Arm Kettlebell Row...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 4 Push-up to Spiderman with pause 6 Jumping Air Squats Strength: Back Squat 5×60%, 3×70%, 2×80%, 1×90%, 1×95% 1×101+% Workout of the Day: Annie 50-40-30-20-10 Double-unders Sit-ups Finish: 3 sets Strict Chest to Bar Chin-up x 6-8 reps Strict Toes to Bar @2111 x 4 reps...Read More

Mobility: Shoulders and T-spine Openers Skill: Handstand Holds Workout of the Day: Every 2minutes for 4 sets 1) 60sec Assault Bike @ 68+/58+ RPM 2) Reverse Sled Drag x down and back full gym length 3) 60sec Core or Handstand Hold (Core: wall walks, L-sit, hollow hold, V-ups, plank hold)Read More

Barbell Warm-up Olympic Lifting: Every 2min for 12min (6 sets) 3 Position Clean High Hang, Mid Hang(above knee), Floor. Workout of the Day: Every 5 minutes for 4 sets 5 Dumbbell Clean and Jerk L 5 Dumbbell Clean and Jerk R 10 Alternating Dumbbell Snatch 10 Pull-ups 200m Run Rx 32/20 Rx+ 50/35 and Chest...Read More

Warm-up: 200m Run then 3rds of: 1 Wall Walk + 20sec Nose to Wall Hold 20 Double-unders 10 Bird Dog Strength: Push Press 4×70%, 3×75%, 2×80%, 2×85%, 1×90% Workout of the Day: 2rds for time 50 Double-unders 40 Russian Kettlebell Swings (53/35) 30 Ball Slam (25/15) 20 Handstand Push-ups Finish: Dumbbell Floor SeriesRead More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squats 5 Muscle Snatch 5 Ring Row or Ring Pull-up Strength: Back Squat 5×60%, 5×65%, 5×70%, 5×75% Workout of the Day: 3rds for time 50 Air Squats 5 Muscle-ups 7 Power Snatch (135/95) Or 3rds for time 50 Air Squats 5 Strict Pull-ups + 5...Read More