Mobility: Ankles/Calves Skill: Pistols Workout of the Day Option 1- Skills 3 Option 2- 2 person team 600m Team Run 30 Partner Ball Slam Sit-ups (15ea) 1200m Row 30 Partner Leg Throw Downs (15ea) 60sec Wall Sit 60sec Dead Hang from Rig 30 Partner Leg Thrown Down 1200m Row 30 Partner Ball Slam Sit-ups 600m […]Read More

Warm-up: 200m Run then 3rds of: 10 DB Overhead Walking lunge (5R/5L) 10 Alt High Box Step-up 10 Push-up Strength: Push Press 6×65% 6×70% 4×75 4×80% Workout of the Day EMOM x 21 1) 5 Lateral Bar Burpee + 3 Cluster 2) 5 Burpee Box Jump + 8 Alt Dumbbell Snatch 3) 10 Toes to […]Read More

Warm-up: 200m Run then 3rds of: 6 Wide Grip Chest to Bar Rack Row 6 Single Leg RDL (each) 45sec Plank Hold Strength: Sumo Deadlift 5×5 Workout of the Day 2K Row Finish: 3-4 sets KB Suitcase/Waiters Carry 30sec Plank on Rings 5 Strict Chin-upRead More

Warm-up: 200m Run then 3rds of: 8 Med Ball Clean 16 Wolf Raises 8 Glute Bridge @1113 holding ball Strength: Tempo Front Squat @23X1 4×2 Workout of the Day 7min AMRAP Buy- In 50 Wall Ball (20/14) then, 5 Squat Clean and Jerk 25 Double-unders Rx 135/95 Rx+ 185/135Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 5 Strict Press 7 Ring Row or Ring Pull-up Strength: Back Squat 8 x 65/70/75% Workout of the Day 3min AMRAP 6 Thruster (95/65) 18 Double-unders Rest 2min 3min AMRAP 6 Power Clean (135/95) 6 Lateral Bar Burpee Rest 2min 3min AMRAP 8 Front […]Read More

Mobility: Wrists/Forearms Skill: Handstand Walks or getting inverted/HS holds Workout of the Day 750m Run 50 Air Squat 25 V-ups 600m Run 40 Walking Lunges 20 Russian Twists 400m Run 30 Wolf Raises 15 Reverse Burpee 300m Run 20 Med Ball Clean 10 Wall WalkRead More

Warm-up: 200m Run then 3rds of: Bottoms Up KB Carry 30sec Nose to Wall Handstand Hold 10 Deadbug Strength: Push Press 8 x 65/70/75% Workout of the Day EMOM x 20min 1) Burpee to 6in target x 8 2) Reverse Double KB Lunges x 12 3) Strict Handstand Push-ups x 5-8 4) Bike x 10/8 […]Read More

Warm-up: 200m Run then 3rds of: 10 Alternating High Box Step Up 10 Glute Bridge @1113 5 Strict Chin-up Strength: Sumo Deadlift 5×5 Workout of the Day 500m Row 30 Single Arm Alternating Russian KBS 20 Box Jump Overs (24/20) 30 Russian KBS Finish: 3 sets 30sec Side Plank Right 15 V-ups or Tuck-ups 30sec […]Read More

Warm-up: 200m Run then The Burgner Warm-up Strength: Tempo Front Squat @23X1 4×2 Workout of the Day 20 Power Snatch 200m Run 15 Overhead Squats 200m Run 10 Snatch 200m Run Rx 115/75 Rx+ 135/95Read More

Warm-up: 200m Run then 3rds of: 8 Overhead Banded Split Squat (each) 10 Bird Dog 10 Sumo Deadlift w/ KB Strength: Back Squat 10 x 60/65/70% Workout of the Day 40/30 Cal Row 35 Russian KBS (53/35) 30 Single Arm KB Overhead Walking Lunge 25 Lateral Burpee Over Parallette 20 Goblet Squat 15 Alternating KB […]Read More