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

Mobility: Shoulders Skill: Bar Muscle-ups Workout of the Day Every 2 minutes for 32min 1) 400m Run 2) 1-2 Rope Climb + 6-8 Sandbag Squat 3) 25/20 Calorie Row 4) 60second of Core or 50ft Handstand WalkRead More

Barbell Warm-up Every 90sec x 8 sets 2 Hang Snatch + 1 Overhead Squat Workout of the Day Every 90seconds for 4 rounds 1) Wall Ball x 20 Unbroken Reps (20/14) 2) Assault Bike x 18/12 Calories 30 Devil’s Press x 10 reps 35/20Read More

Strength: 1a) Tempo Bench Press @32X1 3×3 1b) Barbell Bicep Curl 3 x 8-10 reps Workout of the Day As Many Rounds and Reps as Possible in 10 Minutes of: 25 Double-unders 15 Toes to Bar 10 Power Clean @70% 5 Lateral Bar BurpeeRead More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Alternating High Box Step-up 8 Ring Push-up Strength: Back Squat 8×65%, 6×75%, 4×85%,3×90% Workout of the Day 1000m Run 35 Box Jump Overs (24/20) 30 Russian Kettlebell Swings 25 Strict Handstand Push-upsRead More

33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Scaled Teenagers 14-15:...Read More

Mobility: Thoracic Spine Openers Every Minute on the Minute for 12min 1) Overhead Bamboo Hold x 45sec 2) Alternating Pistols or Cossack Squats x 10-12 reps 3) Core x 45sec V-ups, Tuck-ups, Seated Pike, Strict Toes to Bar, L-sit, Hollow Hold, Plank Hold Workout of the Day Option 1- Bike Workout Option 2- Rowing Workout...Read More

Barbell Warm-up Olympic Lifting Every 90sec x 8 sets 2 Hang Clean + Jerk Workout of the Day As many rounds and reps as possible in 15min of: 400m Run 10 Deadlift 8 Hang Power Clean 6 Shoulder to Overhead Rx 115/75 Rx+ 135/95Read More

Warm-up: 200m Run then 3rds of: Ring Support Hold x 20-30sec Half Keeling Dumbbell Press x 6 @2111 Strength: 1a) Tempo Bench Press @32X1 3×3 1b) Dumbbell Hammer Curl 3 x 12-16 reps (alternating) Workout of the Day 50/40 Calorie Row 40 Ball Slam 30 Alternating Dumbbell Snatches 20 Burpee Box Jump OverRead More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Thruster 5 Supinated Grip Ring Row @2111 Strength: Back Squat 8×65%, 8×70%, 6×80%,4×85% Workout of the Day 4rds for Max Thrusters each round 90sec Work. 30sec Rest 10 Strict Chin-up 30 Double-unders Max Thrusters in remaining timeRead More