Mobility: Shoulders Skill: Muscle-ups or Strict Dip & Pull-up work Workout of the Day 2 person team. Split rows evenly. 1000m Row 30 Partner Med Ball Sit-up 1000m Row 30 Partner Med Ball Chest Pass 1000m Row 30 Partner Leg Throw Downs 1000m RowRead More

Warm-up: 200m Run then 3rds of: 8 Glute Bridge 8 Deadbug holding ball 8 Med Ball Clean Strength: Back Squat 3×65% 2×70%, 2×77%, 1×82%, 1×88%, 1×92%, 1×96%, 1×102% Workout of the Day 3 person team 4rds each 15/10 Calorie Assault Bike 15 Unbroken Wall Ball* (20/14) *If you break or stop on WB, the next...Read More

Warm-up: 200m Run then 3rds of: 5 Strict Press 5 Chin-up 10 Bird Dog Strength: Push Press 6-4-4-2 Workout of the Day 20 Hand Release Push-ups 20 Pull-up 20 Dumbbell Burpee Box Step Over (24/20” 25/15) 20 Pull-up 20 Hand Release Push-ups Or 10 Strict Handstand Push-ups 20 Chest to Bar Pull-up 20 Dumbbell Burpee...Read More

Warm-up: 200m Run then 2rds of: 4 Muscle Clean 4 1 ¼ Front Squats 4 Tall Clean Strength: Front Squat 3×70% 3×75% 2×80% 1×85% Oly: 15min to build to a heavy Clean Workout of the Day 2min Max Effort intervals with 1min Rest Double-unders, Sit-ups, Kettlebell Swings (53/35), Ball Slams (25/15)Read More

Warm-up: 200m Run then 3rds of: 4 1 ¼ Front Squat 5 Single Leg Romanian Deadlift (each) 6 Strict Pull-up Strength: Every 2min for 4 sets Back Squat x 4 reps @80% Workout of the Day CFWP Baseline Workout 500m Row 40 Air Squats 30 Sit-ups 20 Push-up 10 Pull-up Finish: 3 sets Double Kettlebell...Read More

Mobility: Thoracic Spine Openers Every Minute on the Minute x 10min 1) Sandbag Squat x 6 (heavy) 2) Strict Toes to Bar x 4-6 reps @2111 Workout of the Day Choose one of three options: 1) Skills 2) Stroke Rate Row 3) 3-4 rounds for quality 600m Run Suitcase/Waiters Carry 2x gym length each way...Read More

Warm-up: 200m Run then 3rds of: 3 Wall Walk 5 Single Arm Strict Dumbbell Press (each) 7 Thruster Strength: Push Press 8-6-6-4 Workout of the Day 400m Run 30 Wall Ball (20/14) 20 Ground to Overhead (135/95) 30 Wall Ball 400m RunRead More

Warm-up: 200m Run then 3rds of: 10 Alternating High Box Step-up 6 Chin-up 10 Bird Dog Strength: Sumo Deadlift @2212 4 sets 5 reps Workout of the Day Every Minute on the Minute for 15 minutes 1) Row x 15/10 Cal 2) Burpee Box Jump Over x 6 3) Russian Kettlebell Swings x 15 Finish:...Read More

Warm-up: 200m Run then 3rds of: 3 Front Squat 5 Tall Clean 30sec Handstand Hold Strength: Tempo Front Squat @23X1 4×3 Workout of the Day 4 rounds for time 30 Double-unders 10 Hang Squat Clean (135/95) 10 Strict Handstand Push-ups Or 4 rounds for time 30 Double-unders 10 Hang Squat Clean (95/65) 10 Push PressRead More

Warm-up: 200m Run then 3rds of: 3 Muscle Snatch 3 Overhead Squat 3 Snatch Balance Strength: Every 2min for 4 sets Back Squat x 6 reps @75% Workout of the Day 4rds for time 10 Power Snatch 10 Pull-up 10 Front Squat Rx 95/65 Rx+ 115/75 and Chest to Bar Pull-upsRead More