Mobility: Foam Roll Quads, Hamstrings, Adductors, Abductors Skill: Sandbag Squats Work on technique Then 5 sets of 6 reps as heavy as possible. Workout of the Day 50 Alternating Dumbbell Snatches (50+/35+) 40 Box Jump Overs 30 Dumbell Squats (25+/15+) 20 Man Makers (25+/15+) 100m Heavy KB Farmer’s Carry (70/53) Midline/Stability 3 sets Bottoms Up […]Read More
Warm-up: 20 Jumping Jacks then 3rds of: 8 Ring Row 10 Hollow Rock 12 Box Shoulder Pulses Skill: Max Effort Pull-ups Test: 5k Run for time Finish: 3-4 sets 1-1-2 Dumbbell Bench Press x 6 Strict Weighted Chin-up x 5 L-sit or Knee Tuck Hold on Parallettes x 45secRead More
Warm-up: 200m Run then 3rds of: 1 ¼ Goblet Squat 10 Glute Bridge 10 Deadbug Skill: Max Height PVC Jump Over Test: 500m Row for time Workout of the Day EMOM x 12 1) KB Reverse Lunges x 12-16 reps Make these heavy 2) Ring Dip x 8-10 reps 3) Double-unders x 30-40 No Singles. […]Read More
Warm-up: 200m Run then 3rds of: 30sec Hang from Bar 8 Med Ball Clean 30sec Handstand Hold Skill: Max Effort Unbroken Toes to Bar Workout of the Day 2 person team 6 rounds total 3min AMRAP 1min Rest 30 Cal Row 25 Wall Ball (20/14) AMRAP Handstand Push-ups One person working at a time. Partition […]Read More
Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to […]Read More
Mobility: Ankles Skill: Pistols and Cossack Squats Workout of the Day Option 1- Stroke Rate Rowing Options 2- Skills Options 3- 3rds 750m Run 30 Air Squat 20 Burpee 10 Reverse Burpee Rest 2minRead More
Barbell Warm-up Olympic Lifting: Sets 1-3 Hang Power Clean + Power Clean Sets 4-6 Clean Lift Off* + Power Clean Sets 7-9 Power Clean x 2 Workout of the Day 4rds 8 Hang Power Clean 8 Box Jump (24/20) 200m Run Rx 95/65 Rx+ 135/95Read More
Warm-up: 30 Jumping Jacks then 2rds o: The Crab x 25ft each way 10 Glute Bridge 10 Deadbug Strength/Skill: 3 sets 1) Weighted Barbell Hip Thruster x 8 2) Singles Arm KB/DB Row x 8 each @2111 3) Nose to Wall Handstand Marching x 20-30 steps Workout of Day 500m Row Then 3rds of 25 […]Read More
Warm-up: 200m Run then 90sec Squat Therapy then 3rds of: 5 1 ¼ Front Squat 8 Chest to Bar Rack Row Strength: Back Squat 5×75, 3×80, 1×85, 5×80, 3×85, 1×90% Workout of the Day 3 sets of 3min AMRAP 10 Thruster (100/65) 10 Chest to Bar Pull-up Rest 2min Start each round where you left […]Read More
