Warm-up: 200m Run then 3rds of: 5 Single Leg RDL w/ KB 5 Chin-up 10 Deadbug EMOM x 12 1) Rope Climb x 1-3 reps 2) Sumo Deadlift x 6 3) L-sit x 30-45sec Workout of the Day 2 person team Partner completes a full round while other rests. 4 rounds each. 250/200m Row + […]Read More

Warm-up: 200m Run then 90sec Squat Therapy then 2rds of: 6 Muscle Clean 6 Thruster 6 Ring Push-up Strength: Back Squat 5×75, 3×80, 1×85, 5×80, 3×85, 1×90% Workout of the Day 1min AMRAP Wall Balls (20/14) Rest 1min 5min AMRAP Handstand Push-ups Power Clean (165/115) 2/2, 4/4, 6/6, etc…. Rest 1min 1min AMRAP Wall BallsRead More

2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Scaled: (Ages 16-54) Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches Women perform single-unders, 35-lb. OHS, chin-over-bar […]Read More

Mobility: Chest/Pecs Skill: Inversions- getting upside down. Holds, Walks, etc… Workout of the Day Option 1- 20min Stroke Rate Row Option 2- Skills Option 3- 2 person team Split reps/rows evenly Run together 600m Row 30 Partner Ball Slam Sit-ups 60sec Plank 30 Roll to Candlestick 60sec Plank 600m Team Run 60sec Plank 30 Parallette […]Read More

Barbell Warm-up Olympic Lifting Every 90sec for 8 sets Hang Clean x 2 + Jerk Workout of the Day 400mRun 20 Wall Ball (20/14) 400m Run 20 Ball Slam (25/15) 400m Run 20 Russian KBS (53/35) 400m Run 20 Toes to BarRead More

Warm-up: 200m Run then 2rds of: The Crab x 20 each way The Rabbit x 20 each way Alt High Box Step-up x 20 Strength: 4 sets 1a) Strict Press x 5 1b) DB Bicep Curl x 6 1c) Seal Walk x 25-40ft or 45sec Plank or Hollow Hold Workout of the Day 500m Row […]Read More

Warm-up: 200m Run then 90sec Squat Therapy then 2rds of: 5 Dislocates 5 Overhead Squat 5 Snatch Balance 10 Hollow Rock holding PVC Strength: Back Squat 5×75, 3×80, 1×85, 5×75-80, 3×80-85, 1×85-90% Workout of the Day 4rds for time 8 Hang Power Snatch (75/55 or 115/75) 10 Pull-up or Chest to Bar Pull-ups 12 Overhead […]Read More

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees and Workout 18.2a 1-rep-max cleanRead More

Mobility: Thoracic Spine Skill/Midline: Turkish Get-up Build to a heavy set of 3 on each arm. If you are proficient at TGU, you can use a DB, KB or try a BB. Workout of the Day Choose One: Option 1- 20min Stroke Rate Row Option 2- Skills Option 3- 2 person team 4 sets each […]Read More

Barbell Warm-up Every 90sec for 5 sets Hang Snatch + Snatch i Immediately followed by EMOM x 5 Snatch x 1 @80-85% Workout of the Day EMOM x 16 1) Muscle-up x 1-3 reps 2) Dumbbell Thruster x 8 (50/35) 3) Bike 12/10 Calories 4) Hollow Hold x 30-45secRead More