For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest periodRead More

Mobility: Hips Skill: Turkish Get-ups Technique Review, then build to a 3 Rep Max on each arm. Workout of the Day Every 90sec for 4 rounds 1) Assault Bike x 60sec at 65+/55+ RPM 2) Suitcase-Waiter Carry x gym length each way 3) Reverse Sled Drag x gym length 4) Row x 45secRead More

Warm-up: 20 Jumping Jacks 60sec Plank Hold 10 Ring Rows 10 Hollow Arch Swings 10 Goblet Squats Skills: Every minute on the minute x 9 1) Ring or Bar Muscle-up x 2-4 reps 2) Pull-up or Chest to Bar Pull-up x 6-10 reps 3) Hollow or Handstand Hold x 30sec or Handstand Walk x 25-50ft...Read More

Warm-up: 200m Run then 3rds of: Ring Support Hold x 20-30sec Single Leg Romanian Deadlift x 8 each Strength: 1a) Tempo Bench Press @32X1 4×3 1b) Barbell Bicep Curl 4 x 8-10 reps Workout of the Day 500m Row Then 3rds of: 8 Ring Dip or Hand Release Push-up 10 Deadlift (225/155) (185/135) 24 Double-undersRead More

Warm-up: 200m Run then 3rds of: 5 Med Ball Clean 5 Sup Grip Strict Chest to Bar Pull-up Strength: Back Squat 8×65%, 8×70%, 6×80%,4×85% Workout of the Day 15 Chest to Bar Pull-ups or Pull-ups Then, 3rds of 10 Hang Power Snatch 15 Wall Ball (20/14) Then, 15 Chest to Bar Pull-ups or Pull-ups Finish:...Read More

For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Tiebreaks: After final box step-up After final handstand push-upRead More

Mobility: Wrists/Forearms/Front Rack Positioning Skill: Handstands, Handstand Walks, or just getting inverted Workout of the Day Option 1- 2 person team 8 sets each for max meters as a team 60sec of rowing while partner is in static hold: 1- Overhead Barbell Hold 2- Dead Hang from Rig 3- Wall Sit 4- Plank Hold 5-...Read More

Barbell Warm-up Every 2min for 12min (6 sets) 3 Position Snatch or 3 Position Clean Workout of the Day 200m Run 25 Deadlift 200m Run 25 Hang Power Clean 200m Run 25 Front Squat 200m Run 25 Shoulder to Overhead Finish: Goat TrainingRead More

Warm-up: 200m Run then 3rds of: 8 Shoulder Taps 6 Half Keeling Single Arm Dumbbell Press 4 Strict Chin-ups Strength: 1a) Tempo Bench Press 4-4-3-3-3 @32X1 1b) Barbell Bicep Curl x 8-10 reps Workout of the Day 50 Russian Kettlebell Swings Then 3rds of: 15 Box Jump Overs 20 Single Arm Dumbbell Overhead Walking Lunges...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Thruster 10 Bird Dog Strength: Back Squat 10×60%, 8×65%, 6×70%, 6×75%, 6×80% Workout of the Day As many reps as possible in 8min of: Lateral Burpee Over the Barbell Thrusters (95/65) 2,2,4,4….etc. Finish: 3rds Pike Ups 40sec Hang Sequence Then end with 2min...Read More