Workout 12 movements x 49 reps for the victims 2-person team Split 24/25 each movement Run together 49 Russian KBS (53/35) 49 HR Push-up 49 Goblet Squat (53/35) 49 Pull-up 49 Wall Ball (20/14) 49 Partner Ball Slam Sit-ups 49 Ball Slam (25/15) 49 Lunges Holding Wall Ball 49 Burpee 49m OH KB Walk L […]Read More

Warm-up: 200m Run then 3rds of: 6 Push-up to Spiderman 10 Deadbug 30sec Handstand Hold Strength: Front Squat 3×3 @80/85/90% Workout of the Day 6rds for time 6 Toes to Bar 3 Squat Clean (155/105) 6 Handstand Push-up OR 6rds for time 6 Hanging Knee Raises 3 Squat Clean (95/65) 6 Hand Release Push-upRead More

Warm-up: 200m Run then 3rds of: 3 Muscle Snatch 3 Overhead Squat 3 Snatch Balance 10 Hollow Rock Strength: Back Squat 3×5 @75/80/85% Workout of the Day 2rds 10 Snatch (135/95) 12 Lateral Bar Burpee 2rds 10 Snatch (95/65) 12 Lateral Bar BurpeeRead More

Mobility: Thoracic Spine Skill: Turkish Get-ups Midline/Stability: 3sets 3 TGU each 60sec Sandbag Carry 2x Bottoms Up Kettlebell Carry 25-40ft Seal Walk Workout of the Day Option 1- Stroke rate row Option 2- Skills 1 Option 3- 2 person team 1200m Row with partner in plank hold 60 V-ups 60 Russian Twists (20/14 med ball) […]Read More

Warm-up: 200m Run then 3rds of: 10 Plank Punch 5 High Box Step-up each 10 Glute Bridge @1113 Strength: 1a) Bench Press 3×5 @75/80/85% 1b) Deadlift 3×5 @75/80/85% Workout of the Day EMOM x 15 1) Dumbbell Box Step Overs x 8 (50/35) 2) 5 Ball Slam (25/15) + 8 Toes to Bar 3) 8 […]Read More

Rowing Technique Practice: Intervals @ strokes per minute of 24/26/28/30 Workout of the Day 1000m Row 750m Run 50 Alternating Dumbbell Snatches (50+/35+) 25 Overhead Plate Lunges (25/15) Finish: 3 sets 30sec Side Plank Left 30sec Side Plank Right 60sec Hollow Hold or L-sit Flutter KicksRead More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Thruster 8 Horizontal Ring Row Strength: Front Squat 3×5 @75/80/85% Workout of the Day 20 Thruster (95/65) 20 Pull-ups 10 Clusters (135/95) 20 Pull-ups 20 Thrusters (95/65)Read More

Warm-up: 200m Run then 3rds of: 8 Overhead Banded Spilt Squat 3 1 ¼ Front Squat 5 Thruster Strength: Build to 10RM Back Squat Workout of the Day 1min AMRAP Wall Ball (20/14) Rest 1min 5min AMRAP 2,2,4,4,6,6…etc Power Clean (135/95) Lateral Bar Burpee Rest 1min 1min AMRAP Wall BallRead More

Mobility: Chest/Pecs Skill: Toes to Bar Workout of the Day EMOM x 15 1) 20 Double-unders + 6-8 Toes to Bar 2) Dumbbell Box Step Overs x 6-8 reps 3) Row 14/12 Cal or Bike 12/9Read More

Group Dynamic Warm-up Skill EMOM x 12 1) Rope Climb x 1-3 reps 2) Alternating Pistol x 10-12 reps 3) Strict Handstand Push-ups x 4-10 reps Strength: 1a) Sumo Deadlift 5×5 @13X2 1b) Strict Ring Dip x 6-8 repsRead More