Mobility: Hips Skill: Rowing Technique Workout of the Day Option 1- 2 person team For max meters Partner A rows while partner B completes: 1- 200m Farmers Carry (53/35) 2- 200m Sand Bag/Ball Carry (Bags: 150/100/80/60 or Slam/Wall Balls:40/30) 3- 60sec Hang from bar with hollow body 4- 60sec Left Plank 5- 60sec Right Plank […]Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 8 Kneeling Single Arm DB Press(each) 30sec Hollow Hold Strength: Strict Press 5×75%, 3×85%, 1×95% Workout of the Day 4rds 400m Run 30 Russian KBS (53/35) 20 Overhead Dumbbell Walking Lunges (25/15) 10 Toes to BarRead More

Barbell Warm-up 10min to build up to 85% of your Power Snatch Barbell Cycling 30sec Max Reps Power Snatch Rest 30sec 60sec to complete the same number of reps Rest 30sec 30sec Max reps Power Snatch (try to bet your first set) Workout of the Day 21-15-9 Deadlift (225/155) Lateral Bar Burpee 8min Time Cap […]Read More

Warm-up: 200m Run then 90sec Squat Therapy then 3rds of: 6 Push-up to Spiderman 6 Ring Row @2112 Strength: Back Squat 5×75%, 3×85%, 1×95% Workout of hte Day 100 Double-under Buy-In (2:1 singles) Then, 10,9,8….2,1 Front Squat (135/95) Chest to Bar Pull-up Then, 100 Double-under Cash-Out OR 100 Double-under Buy-In (2:1 singles) Then, 10,9,8….2,1 Front […]Read More

Barbell Warm-up Oly: Every 90sec x 10 sets 1-2: High Hang Snatch + Mid Hang Snatch 3-4: Hang Snatch + Snatch from 2” Below Knee 5-6: Snatch from 2” Below Knee + Snatch 7-10: Snatch x 1.1 Rest 10sec between singles Workout of the Day “Nancy” 5rds 400m Run 15 Overhead Squats (95/65)Read More

Mobility: Wrists/Forearms Skill: Rope Climb Beginners- 10min basic technique practice More Advanced- Every 30 seconds, for 3 minutes (2 sets) of: Interval 1 – Legless Rope Hang Hold x 15 seconds (right hand on top) Interval 2 – Legless Rope Hang Hold x 15 seconds (left hand on top) Interval 3 – Rope Climb x 1-2 reps […]Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 8 Kneeling Single Arm DB Press(each) 30sec Hollow Hold Strength: Strict Press 3 x 80/85/90% Workout of the Day EMOM x 12 1) Row 12/10 Calories 2) 20 Double-unders + 6 Push Jerk (115/75) 3) 6 Box Jump Overs (24/20) + Plank hold until 45sec Finish: […]Read More

Barbell Warm-up Oly: Every 90sec for 10 sets 1-2: High Hang Power Clean + Mid Hang Power Clean 3-4: Hang Power Clean + 2” Below Knee Power Clean 5-6: 2” Below Knee Power Clean + Power Clean 7-10: Power Clean x 1.1 Rest 10sec between singles Workout of the Day 3min AMRAP 8 Deadlift (185/135) […]Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge @1113 10 Deadbug 5 ¼ Goblet Squat Strength: Back Squat 3 x 80/85/90% Workout of the Day 2 sets for times 400m Run 30 Wall Ball (20/14) 25 Russian KBS (53/35) 20 Burpee to Plate (25) Rest 4min Then RepeatRead More

Barbell Warm-up Oly: Every 2min x 12min 1-3: Power Clean + Hang Clean + Power Jerk + Split Jerk 4-6: Power Clean + Clean + Split Jerk Workout of the Day “Elizabeth” 21-15-9 Squat Clean (135/95) Ring DipRead More