Warm-up Strength: Every 2min x 10min Tempo Back Squat @ 32X1 3-3-2-2-1 Then rest 2min and complete one set o: Back Squats (no tempo) x 3 reps Increase across the sets as long as you are holding the exact tempo. Conditioning: The focus is on fast barbell cycling. But first, be deliberate with your movements...Read More

Warm-up Strength: It’s really important to record your numbers in Wodify so that you can refer back and increase as the weeks progress. 3 sets Deadlift x 12 reps Rest 2min between sets Start your first set around 50% and build. Deadstop and release tension between every rep. Then, get tight, take a breath, and...Read More

Mobility: Shoulders & Lats Skill: Rope Climb Technique Review Conditioning: As Many Rounds and Reps as Possible in 18min of: 300m Run, Row, Ski or 24/18 Assault Bike 20 Walking Lunges with Plate 15 Plate Ground to Overhead 10 Straight Leg Raises with Plate in Press 5 Rope ClimbsRead More

Warm-up Strength: Part 1 Every 90sec x 4 sets each 1- Dumbbell Bench Press x 15 reps 2- Strict Pull-ups x 8-10 reps Part 2 Every 90sec x 4 sets each 1- Dumbbell Bulgarian Split Squats x 6 each leg Rest 20sec between legs 2- 30sec Elbow Plank to Push-up Transitions + 30sec Plank Hold...Read More

Barbell Warm-up Olympic Lifting: Today’s focus is on solid technique and dialing in your positions. Do not go too heavy and struggle through reps. AVOID PRESSING OUT. Go lighter and get rid of it. Start with the high hang and go into the mid hang without dropping. You can quickly reset on the floor before...Read More

Warm-up Strength: It’s really important to record your numbers in Wodify so that you can refer back and increase as the weeks progress. Every 2min x 10min Tempo Back Squat @ 32X1 3-3-2-2-2, then rest 2min and complete one set of: Back Squats (no tempo) x 3 reps Increase across the sets as long as...Read More

Warm-up Strength: Every 2:30min x 5 sets 3 Front Squats + 4 Back Squats You’ll do 3 front squats, rack the barbell and immediately go into 4 back squats at the same weight. Conditioning: Strict Diane 21-15-9 Strict Handstand Push-ups Deadlifts 225/155 Or 21-15-9 L-seated Dumbbell Press 35/25 Deadlifts 185/135Read More

Today looks a little different for a Thursday since it’s a holiday week. Dynamic Warm-up Strength Option 1- Every 90sec x 30min (4 sets) of:Station 1 – 20 L-seated Banded Rows + Dead Hang Hold in Remaining 60secStation 2 – Box Step-Ups with Farmer’s Carry* x 16-20 repsStation 3 – 15 Dumbbell Floor Presses +...Read More

On Wednesday May 29th we will be doing the IGNITE Workout which is a fundraising event for Forging Youth Resilience (FYR), a national nonprofit bringing fitness, nutrition education, and mentorship to youth who otherwise would not have access to these services.•FYR’s goal is to raise $100,000 through peer-to-peer donations and celebrate fitness as a pathway...Read More

If you did Murph or Morrison yesterday and feel a bit sore and/or tired, please take today at about 70%. There’s no Rx on the workout and you have options for #’s of reps. Go by feel and get a good sweat. Warm-up Strength: Every 2min x 10min (5 sets) Dumbbell Walking Lunges x 12-16...Read More