Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 5 Behind the Neck Strict Press Strength: Every 2min x 12min 2 Front Squat + 2 Jerk Workout of the Day 9min AMRAP 6 Hang Power Clean (135/95) 9 Front Squat 12 Handstand Push-ups Or 9min AMRAP 6 Hang Power Clean...Read More

Mobility: Hips Skill: Pistols or Cossack Squats Workout of the Day 1000m Row 4x Gym Length Heavy KB Farmer’s Carry 20 Reverse Burpee 60sec Plank on Left 60sec Plank on Right 60sec Dead Hang Hold 20 Reverse Burpee 4x Gym Length Heavy KB Farmer’s Carry 1000m RunRead More

Warm-up: 200m Run then 3rds of: 6 Strict Chin-up 10 Single Arm Overhead Walking Lunge 6 Med Ball Clean Workout of the Day Every 2min for 30min 1) 400/350m Row 2) 30 Wall Ball (20/14) 3) 400m Run 4) 2 Rope Climb 5) 20 Double-unders + 20 Dumbbell Reverse Lunges (50/35) *Courtesy of Invictus Finish:...Read More

Warm-up: 200m run then 3rds of: 8 Alt High Box Step-up 30sec Ring Support Hold 6 Single Leg RDL (each) Strength: Bulgarian Split Squat 3×15 each leg. Rest 45sec between legs and 90sec between sets. Workout of the Day 15 Burpee Box Jump (24/20) 20 Deadlift (225/155) 25 Ball Slam (25/15) 30 Ring Dip 25...Read More

Barbell Warm-up Every 2min for 20min Snatch 2×65, 2×70, 2×75, 1-2×80, 1×85, 1×88,1×92, 1×96, 1×101+% Workout of the Day 21-15-9 Overhead Squats (95/65) Chest to Bar Pull-ups or 21-15-9 Overhead Squats (95/65) Pull-ups 10min capRead More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 4 Push-up to Spiderman 5 Strict Toes to Bar @2111 Strength: 1RM Back Squat Workout of the Day Annie 50-40-30-20-10 Double-unders Sit-upsRead More

Mobility: Wrists Skill: Handstands and Handstand Walks Workout of the Day Option 1) Skills 1 (in Wodify) Option 2) 2 person team 250/200m Row with partner in the following hold 1- Heavy KB Farmer’s Hold 2- Wall Sit 3- Sandbag Hold 4- Double KB Front Rack Hold 5- Hollow Hold 6 Dead Hang in hollowRead More

Warm-up: 200m Run then 3rds of: 2 Wall Walks 10 Plank Punches 10 Hollow Rocks Strength: 1RM Push Press Workout of the Day EMOM x 18 1) Row 12/10 Cal 2) 8 Hang Power Clean (115/75) + 8 Box Jump Overs (24/20) 3) 12 Pull-up + 12 Wall Ball (20/14) Rx+ 135/95 Hang Power Clean...Read More

Warm-up: 200m Run then 3rds of: 6 Med Ball Clean with Slam Ball 8 Overhead Lunge with Ball 10 Bird Dog Strength: Deadlift 4×75, 4×80, 2×85, 2×90% Workout of the Day 20 Ball Slam (25/15) 30 Russian Twist w/ ball 40 Russian KBS (53/35) 50 Double-unders 40 Russian KBS 30 Russian Twist 20 Ball Slam...Read More

Barbell Warm-up Olympic Lifting 3 sets Snatch Balance x 2 Every 90sec for 8 sets Sets 1-2 High Hang Snatch + Hang Snatch Sets 3-4 Hang Snatch + Snatch from Mid Patella Sets 5-6 Snatch Lift Off + Snatch Sets 7-8 Snatch x 1.1 Workout of the Day 3rds 200m Run 20 Air Squat 15...Read More