Mobility: Thoracic Spine Openers Skill: Turkish Get-up Review Midline/Stability: 3 sets for quality 3 Turkish Get-ups (each) 10 Paloff Side Step 40sec Hang Sequence Workout of the Day Option 1- 1000m Run/Row 100 Single-unders 50 Walking Lunges 10 Reverse Burpee 750 Run/Row 75 Single-unders 40 Walking Lunges 8 Reverse Burpee 500m Run/Row 50 Single-unders 30...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Deadbug 5 Strict Press 5 Back Squat Strength: Back Squat 5×70%, 4×80%,3×85%, 2×90%, 1×100% Workout of the Day As many rounds and reps as possible in 12 minutes of: 400m Run 12 Front Squat (115/75) 12 Push PressRead More

Warm-up: 200m Run then 3rds of: 10 Scap Push-ups 10 Bird Dog 5 Ring Row @2111 Strength: 15min to build to a 1a) 3 Rep Max Bench Press (no tempo) 1b) 2 Rep Max Weighted Chin-up workout of the Day 2 person team 100/70 Calorie Row Then 4 rounds each of: 10 Dumbbell Burpee 30ft...Read More

Barbell Warm-up Every 90sec for 8 sets 2 Hang Clean + Jerk Workout of the Day Fran 21-15-9 Thrusters and Pull-upsRead More

Warm-up: 200m Run then 3rds of: 3 Muscle Clean 3 Front Squat 3 Tall Clean 3 Strict Press Strength: Tempo Front Squat @23X1 4 sets of 3 reps Workout of the Day 12rds for time 100m Sprint 2 Squat Clean 3 Lateral Burpee Over the BarbellRead More

Mobility: Ankles Skill: Double-unders Workout of the Day Choose one of the following: 1) 3rds 1000m Run or Row 4x Gym Length Double Kettlebell Front Rack Cary 60sec Hollow Hold 4x Gym Length Kettlebell Farmer’s Carry 60sec Plank Hold 2) C2 Row Workout 3) SkillsRead More

Warm-up: 200m Run then 3rds of: 5 Ring Pull-up or Ring Row 10 Shoulder Taps 5 Pistol Balance Pulse Skills: Every minute on the minute for 10 minutes: Even: 3-5 Strict Handstand Push-up + 6-8 Alternating Pistols/Cossack Odd: 1-3 Muscle-ups or 6-8 Dips Workout of the Day “Cindy” As many Rounds and reps as possible...Read More

Warm-up: 200m Run then 3rds of: 10 Scap Push-up 5 Strict Chin-up 10 Banded Good Morning Strength: 1a) Tempo Bench Press @32X1 4×2 1b) Dumbbell Hammer Curl 3 x 10-12 alternating reps Workout of the Day 3 person team 4 rounds each for total time 15/10 Cal Bike 10 Deadlift (185/135) 10 Alternating Jumping Lunges...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Single Arm Overhead Walking Lunge Strength: Back Squat 6×70%, 5×80%,3×90%, 2×95% Workout of the Day 4 rounds for time 5 Strict Pull-up 10 Dumbbell Hang Power Clean 10 Dumbbell Front Squat 10 Dumbbell Shoulder to Overhead 25 Double-undersRead More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 3 Strict Press 3 Push Press Strength: Tempo Front Squat @23X1 4 sets of 3 reps Workout of the Day “Miller Time” 20min Cap 10 rounds 3 Squat Clean and Jerk (225/145) 4 Box Jump (30/24) Or 3 Squat Clean and...Read More