Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 5 Tall Clean 5 Strict Press Strength: Push Press 4×80, 3×85, 1-2×90, 1×95% Workout of the Day 40/30 Calorie Row 30 Hang Squat Clean 115/75 30 Push Press Or Handstand Push-ups ONLY if you are Rx-ing them and prepping for the Open. NO scaling. Finish: 3...Read More

Mobility: Shoulders Skill: Pull-up Progressions- All strict variations, kipping or butterfly Workout of the Day- choose one 1) Skills 2) 10min Bike Capacity Test 3) 20min Stroke Rate Row 4) 4 rounds for quality 400m Run 15 Ball Slam 15 Ball Slam Sit-up 15 Walking Lunge Holding Ball 15 Russian Twist with BallRead More

200m Run then 3rds of: 5 Med Ball Clean 10 Dead Bug Holding Med Ball 10 Glute Bridge @1112 Strength: Back Squat 4×80, 3×85, 1-2×90, 1×95% Workout of the Day 5rds Against a 3min clock with 2min Rest 400m Run + Max Rep Wall Balls (20/14) *This is a CFWP benchmarkRead More

200m Run then 3rds of: 8 Single Leg Romanian Deadlift w/ pvc pipe on foot 8 Single Arm Overhead Dumbbell Walking Lunge 4 Strict Toes to Bar @2111 Strength: 1a) Dumbbell Front Rack Bulgarian Split Squat x 10 each 1b) Supinated Grip Strict Chest to Bar Pull-ups x 6 Workout of the Day 8 sets...Read More

Barbell Warm-up Every 2min x 12min Power Clean + 2 Front Squat + Jerk Barbell Cycling Max Unbroken Reps of Ground to Overhead Rest 60sec Max Unbroken Reps of Ground to Overhead Rest 60sec Max Unbroken Reps of Ground to Overhead Rx 135/95, 115/75, 75/55 Rx+ 185/125, 135/95, 95/65 Only choose Rx+ if using exact...Read More

Barbell Warm-up Olympic Lifting Every 90sec x 5 sets Power Snatch + Snatch Start at @60% 1RM Snatch and build if it feels good. Strength: Back Squat 6×75%, 4×80%, 3×85%, 2×90% Workout of the Day 3rds 50 Double-unders (2:1) 10 Toes to Bar 5 Hang Power Clean 5 Shoulder to Overhead 5 Front Squat Rx...Read More

Mobility: Hip Openers Skill: Turkish Get-ups 5min Technique then 10min to build to 3RM on each side Workout of the Day Choose 1 of the following 4 options: 1) Skills 2) 10min Bike Capacity Test 3) 3 sets for times 1500m Row- 500m @24 s/m, 500m @26 s/m, 250m @26 s/m, 250m @30 s/m 4)...Read More

Warm-up: 200m Run then 3rds of: 5 Single Arm Dumbbell Thruster 5 Chin-ups 12 Shoulder Taps Strength: Push Press 6×75%, 4×80%, 3×85%, 2×90% Workout of the Day 1000m Run Then, 3rds of: 10 Dumbbell Lungster 15 Pull-up Then, 1000m Run Rx25/15 Rx+50/35Read More

Warm-up: 200m Run then 3rds of: 8 Single Leg Romanian Deadlift w/ pvc pipe on foot 8 Ring Row Strength: 1a) Alternating Dumbbell Box Step-up* x 20 heavy 1b) Supinated Grip Strict Chest to Bar Pull-ups x 6 Workout of the Day 10,9,8….3,2,1 Deadlift (185/135) 1,2,3…..8,9,10 Lateral Burpee Over the Barbell Finish: 3-4 sets Single...Read More

Barbell Warm-up Olympic Lifting Every 2min x 12min Power Clean + 2 Front Squat + Jerk Barbell Cycling 12 Squat Clean @50% of 1RM Clean Rest 60sec 9 Squat Clean @60% Rest 60sec 6 Squat Clean @70% Rest 60sec 3 Squat Clean @80% Finish: Every minute on the Minute x 9min 1) Single Arm Dumbbell...Read More