Mobility: Ankles Skill: Double-unders Workout of the Day Every 90sec for 4 Rounds 1) Row x 18/15 Cal 2) Roll to Candlestick x 6-8 reps 3) Reverse Sled Drag x gym length 4) Double-unders x 50 Finish: 2-3 sets Harnessed Bear Crawl x gym length (heavy)Read More

Warm-up: 200m run then 3rds of: 2 Wall Walk 30sec Nose to Wall Handstand Hold 6 Ring Row @2111 Strength: 4 sets 1a) Strict Press x 10 1b) Supinated Grip Strict Chest to Bar Pull-up x 5 reps Workout of the Day 5min AMRAP Burpee Box Jump Overs (24/20) 3 person team 12min AMRAP Assault...Read More

Warm-up: 200m Run then 3rds of: 5 Ball Slam Cleans 10 Deadbug holding ball 10 Overhead Lunges with ball Strength: Alternating Front Rack Reverse Lunges x 20 Rest min between sets Workout of the Day 1000m Row 750m Run 50 Russian Kettlebell Swings 25 Ball Slam (25/15) Finish: 3 sets 30sec Side Plank 30sec Plank...Read More

Barbell Warm-up Every 90sec x 8 sets Hang Clean x 2 Strength: 15min to build to a heavy Front Squat EMOM x 10 Even: Strict Handstand Push-up* x 5-8 reps Odd: Pistols x 10 or Cossack Squats x 10Read More

Warm-up: 200m Run then 3rds of: 6 Med Ball Clean 6 Hand Release Push-up 6 Ring Row Strength: 1a) Tempo Bench Press @32X1 4×2 1b) Strict Weighted Pull-up 4×2 Workout of the Day 30-20-10 Deadlift (185/135) Wall Ball (20/14) Pull-upRead More

Mobility: Hips Skill: Rowing Technique Workout of the Day 4 sets 500m Row Rest 2-3min The goal is to maintain a similar pace for all 4 sets and the focus should be on technique. Finish: 2-3 sets Suitcase/Waiters Carry x gym length Paloff Press x 12 each Half Kneeling Single Arm Dumbbell Press x 8...Read More

Barbell Warm-up Every 90sec for 8 sets Sets 1-2: High Hang Snatch + Hang Snatch Sets 3-4: Hang Snatch x 2 Sets 5-6: Snatch Lift Off + Snatch Sets 7-8: Snatch x 1.1 Rest 10sec between singles Isabel 30 Snatches (135/95) Time cap 6min Finish: Every minute on the minute x 9min 1) Wolf Raise...Read More

Warm-up: 20 Jumping Jacks and 15 Plank Burpee then 2rds of: 12 Single Arm Overhead Walking Lunges 12 Single Leg Romanian Deadlift Strength: 1a) Reverse Kettlebell Lunges x 12 reps (heavy as possible) 1b) Strict Toes to Bar @3111 x 4-5 reps CFWP Tabata: Strict Pull-up, Double-unders, Sit-ups, Ball Slam (25/15) Finish: 500m RowRead More

Warm-up: 200m Run then 3rds of: 4 1 ¼ Front Squats 6 Strict Press 8 Narrow Grip Overhead Lunges Strength: Front Squat 4×80, 3×85, 1-2×90, 1×95% Workout of the Day 4rds 200m Run 10 Thrusters Rest exactly 1 min between sets Two scores: 1) Total time to complete 2) Total weight lifted More details in...Read More

Warm-up: 200m Run then 3rds of: 5 Ring Row + 30sec Ring Support Hold Double Kettlebell Overhead Walk Strength: 1a) Tempo Bench Press @32X1 3×3 1b) Strict Weighted Pull-up 3×3 As many reps as possible in 3 minutes: Row x 18/15 calories Burpees over the Erg x 15 reps Toes-to-Bar x Max Reps Rest 3...Read More