Barbell Warm-up Every 90sec for 10 sets Sets 1-2 High Hang + Mid Hang Snatch @65-70% Sets 3-4 Mid Hang Snatch x 2 @75-80% Sets 5-6 Snatch Lift Off* + Snatch *Pause 2sec at patella @80-85% Sets 7-10 Snatch x 1 @85%+ Strength: Deadlift 3×4 @ 80-85% Skills: Choose one: 1) Spend remaining time working […]Read More

Warm-up: 200m Run then 3rds of: 6 Single Arm Kneeling DB Press (each) 6 Ring Row 10 Hollow Rock Strength: Strict Press 3×4 @ 80-85% Workout of the Day “Jackie” 1000m Row 50 Thruster 30 Pull-upsRead More

Warm-up: 200m Run then 3rds of: 6 Push-up to Spiderman 2 Curtis P (45/35) Strength: Back Squat 3×6 @75-80% Workout of the Day 400m Run 25 Curtis P’s 400m Run 12min Time Cap Rx 95/65 Rx+ 135/95 Curtis P = power clean, 2 front rack lunges, push pressRead More

Mobility: Ankles Skill: Cossack Squats and Pistols Workout of the Day- choose one below Option 1- 20min Stroke Rate Row Option 2- Skills Skills 3-4rds Not for time 5 Strict Toes to Rings 2 Rope Climb 3 Turkish Get-up (each arm) 10 Donkey Kick 10 Strict Ring Pull-up 16 Seated Compression Pike 10 Dumbbell Reverse […]Read More

Barbell Warm-up Every 2min x 12 min (6 sets) 3-Position Clean (High Hang, Mid Thigh, Floor) Workout of the Day 2 person team 8 total rounds (4 each) for total time. One person competes a full round while other rests. 10/8 Cal Row 12 Dumbbell Thrusters (50/35) 10/8 Cal RowRead More

Warm-up: 200m Run then 3rds of: 5 Horizontal Ring Row @2111 10 Alt High Box Step-up 8 Sumo Deadlift w/ KB Strength: Deadlift 3×6 @75-80% Workout of the Day 3rds for time 5 Strict Chin-up 20 Russian KBS (53/35) 5 Strict Pull-up 10 Box Jump (24/20) Finish: 3 sets Banded Hamstring Curls x 25 reps […]Read More

Warm-up: 200m Run then 3rds of: 30sec Handstand Hold Single Arm Front Rack KB Walk 10 Deadbug Strength: Shoulder Press 3×6 @75-80% Workout of the Day 21-15-9 Overhead Squats 95/65 Burpee to 15lb Plate Finish: 3 sets 1-1-2 Dumbbell Bench Press x 6 reps V-ups x 15 repsRead More

Warm-up: 200m Run then 2rds of: Single Arm Overhead Walking KB Lunges 10R/10L 10 Glute Bridge 10 Hollow Rock Strength: Back Squat 3×8 @70-75% Workout of the Day EMOM x 20 1) Sandbag Squat x 10 2) 8 Toes to Bar + 15 Double-unders 3) Bike x 12/10 Cal 4) L-sit or Knee Tuck on […]Read More

Mobility: Wrists/Forearms Skill: Handstand Holds/Walks or just getting upside down Workout of the Day Option 1) Every 4min x 20min (5 sets) 500m Row Option 2) 4rds 100m Heavy Farmer’s Carry 300m Run 60sec Sandbag Hold 30 Large Flutter KicksRead More

Barbell Warm-up 5 Sets Snatch Balance + Overhead Squat Every 2min x 6min 3 Position Snatch @ 60-70% Every 2min x 6min Snatch x 1.1.1 @ 70-80% Workout of the Day 5 Muscle-up 200m Run 30 Front Squat (95/65) 200m Run 5 Muscle-up OR 15 Ring Dip 200m Run 30 Front Squat (95/65) 200m Run […]Read More