Mobility: Thoracic Spine Skill: 15min Choice of Double-unders, Rowing, Muscle-ups, Pistols Workout of the Day 2 person team One person rowing for max meters in timeframe while other is completing task 3 sets of 2min of rowing 3 sets of 1min of rowing 1) Heavy Kettlebell Farmer’s Hold 2) Plank Hold 3) 40 Air Squats...Read More

Group Dynamic Warm-up Workout of the Day Every 3min for 6 sets 400m Run 10 Toes to Bar Finish: 3-4 sets Suitcase +Waiters Carry Harnessed Bear Crawl 60sec Hollow HoldRead More

Warm-up: 200m Run then 3rds of: 5 Med Ball Clean 4 Single Leg Romanian Deadlift with ball 5 Ring Row Strength: 1a) Sumo Deadlift 4×5 @2212 1b) Strict Chin-up 4×5 Workout of the Day 40/30 Cal Row 10 Lateral Burpee Over the Barbell 40 Wall Ball (20/14) 10 Lateral Burpee Over the Barbell 30 Deadlift...Read More

Barbell Warm-up Every 2min x 10 (5 sets) 3 Position Snatch Workout of the Day 100 Double-under Buy-In Then, 4rds of: 10 Power Snatch (75/55) 25 Air Squat Then, 100 Double-Under Cash-outRead More

Warm-up: 200m Run then 3rds of: 5 Single Arm Overhead Dumbbell Walking Lunges 3 1 ¼ Front Squat 3 Thruster Strength: Back Squat 3×10 at 60% Workout of the Day 2 person team 5 rounds each 18/15 Cal Row with partner completing max effort Man Makers (row, push-up, row, ground to overhead) Score is: 1-...Read More

Mobility: Thoracic Spine Skill: Bar Muscle-ups Workout of the Day Option 1- Skills posted in Wodify Option 2- Stroke Rate Row Option 3- 400m Run 50 Walking Lunges 400m Run 50 Sit-ups 400m Run 50 Air Squats 400m Run 50 Flutter Kicks (2 count) 400m Run 200m Kettlebell Farmer’s Carry (53/35)Read More

Warm-up: 200m Run then 3rds of: 3 Muscle Clean 3 Strict Press 6 Ring Row Strength: 10min to establish 1RM Strict Weighted Pull-up Workout of the Day “Grace” 30 Clean and Jerks 135/95 7min time cap Finish: 3 rounds Paloff Side Step x 5 each Supinated Grip Barbell Bent Over Row x 8 @2112 Single...Read More

Warm-up: 200m Run then 3rds of: 10 Alternating High Box Step-ups 10 Bird Dog 30sec Hollow Hold Strength: Front Rack Alternating Reverse Lunges 3×20 Workout of the Day Every Minute on the Minute x 7min 12 Russian Kettlebell Swings (53/35) 6 Toes to Bar Then @ 10:00 on the clock, For time 1000m Run 30...Read More

Warm-up: 20 Jumping Jacks 10 Plank Burpee then 3rds of: 3 1 ¼ Front Squat 3 Strict Press 3 Thruster Strength: 1RM Thruster Workout of the Day Every 2min x 10min (5 rounds) 6 Lateral Burpee Over the Barbell 6 Hang Power Snatch 6 Thruster Finish: Midline ChipperRead More

Warm-up: 200m Run then 3rds of: 5 Single Arm Half Kneeling Dumbbell Press @2111 5 Single Leg Romanian Deadlift with barbell 5 Hand Release Push-up Strength: 2RM Bench Press Workout of the Day 12min AMRAP 1 Round of Cindy + 2 Power Clean & Jerk (135/95) 1 Round of Cindy + 4 Power Clean &...Read More