Mobility: Ankles Skill: Choice of Double-unders, Toes to Bar or Handstand Walks Workout of the Day E2MOM x 3 sets 1- 90sec Row/Bike 2- 30sec Plank on Right, 30sec Plank on Left, 30sec Plank 3- 300m Run 4- 30sec Dead Hang Hollow Hold, 30sec of Air Squats, 30sec Hollow HoldRead More

Barbell Warm-up EMOM x 4: Tall Clean x 2 reps Every 90sec x 8 sets Sets 1-2: High Hang Clean + Hang Clean Sets 3-4: Hang Clean x 2 Sets 5-6: Clean Lift Off + Clean Sets 7-8: Clean x 1.1 Workout of the Day 8min AMRAP 6 Thruster (95/65) 8 Pull-up 100m Sprint Or...Read More

Warm-up: 200m Run then 3rds of: 30sec Plank on Rings 5 Half Kneeling Single Arm Dumbbell Press Strength: EMOM x 10 Even: KB Walking Lunges x 16 steps Odd: Strict Handstand Push-ups x 5-8 reps Workout of the Day 4rds for reps 1min Row for Cal 1min Russian KBS 1min Burpees 1min Ring Muscle-ups or...Read More

Warm-up: 200m Run then 3rds of: 10 Alternating High Box Step-ups 5 Muscle Clean Strength: Front Squat 6×65, 6×70, 4×75, 4×80% 3 person team. 3rds for time. 30 Power Clean (135/95) 30 Box Jump Overs (24/20) 60/45 Cal BikeRead More

Warm-up: 200m Run then 3rds of: 5 Med Ball Clean 5 Ring Row @2111 Bottoms Up KB Carry Strength: 1a) Tempo Bench Press 4-4-3-3-3 @32X1 1b) Strict Weighted Pull-up 5×4 Workout of the Day 50 Double-unders 25 Chest to Bar Pull-ups 50 Wall Ball (30/20) 25 Chest to Bar Pull-ups 50 Double-unders Or 50 Double-unders...Read More

Mobility: Hips Midline/Stability: 4 sets for quality KB Suitcase/Waiters Walk x 2x gym length each way Plank Hold on Rings x 45sec The Rabbit x 25ft forward, then 25ft backwards Pallof Press x 12 each Workout of the Day 400m Run 200m Heavy Kettlebell Farmer’s Carry 400m Run 25 Elbow Jacks 60sec Right Elbow Plank...Read More

Barbell Warm-up Every 2min for 8min (4sets) Snatch Balance + 2 Overhead Squats 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 Workout of the day 8min AMRAP 6 Strict Handstand Push-ups 8...Read More

Warm-up: 200m Run then 3rds of: 10 Single Arm Overhead Dumbbell Walking Lunges 10 Bird Dog 10 Hollow Rock or 30sec Hollow Hold Strength: Bulgarian Split Squat 3×15 each leg. Rest 45sec between legs and 90sec between sets. Workout of the Day 2 person team 10min AMRAP 150/100m Row 8 Lateral Burpees Over the Erg...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 5 Tall Clean 5 Strict Press Strength: Front Squat 8×65/70/75% Workout of the Day 15 Hang Squat Clean 200m Run 25 Ground to Overhead 200m Run 15 Hang Squat Clean Rx 115/75 Rx+ 135/95 Time Cap 14minRead More

Warm-up: 200m Run then 3rds of: 6 Med Ball Clean 5 Ring Row @2111 4 Strict Toes to bar @2111 Strength: 1a) Tempo Bench Press 5×4 @32X1 1b) Strict Weighted Pull-up 5×5 Workout of the Day 10min AMRAP 10 Toes to Bar 15 Wall Ball (20/14) 20 Box Jump (24/20)Read More