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
Mobility: Wrists/Forearms Midline/Stability: 3 sets Wolf Raises x 10 each (14/10) Seal Walk x 40ft Bottoms Up KB Carry Workout of the Day 750m Run + 25 Ball Slam + 25 Ball Slam Sit-up 750m Run + 25 Goblet Squat w/ ball + 25 Russian Twists 750m Run + 25 Leg Raises + 25 Ring […]Read More
Barbell Warm-up Oly: Every 90sec x 9 sets Sets 1-3 High Hang Snatch x 2 Sets 4-6 High Hang Snatch + Hang Snatch Sets 7-9 Hang Snatch x 2 Workout of the Day: EMOM x 16 1) Bike 12/10 Cal 2) 5 Push Up + 10 Pull-up (Rx+ C2B) 3) 8 Thruster (Rx 95/65 Rx+ […]Read More
