Mobility: Shoulders Skill: Bar Muscle-up 10min progressions Workout of the Day 500m Run or Row 25 Russian Twists (25/15 slam ball) 100m Single Arm Overhead KB Carry (50R/50L) 60sec Plank 500m Run or Row 25 Ball Slam Sit-up (25/15) 100m Double KB Front Rack Carry 60sec Plank 500m Run or Row 25 Tuck-ups 100m Suitcase […]Read More

Warm-up: 200m Run then 2rds of: 10 Ring Push-up 10 Alt OH Plate Box Step-up Strength: 4 sets 1a) Tempo Bench Press @ 21X1 x 3 Rest 60sec 2) DB/KB Split Squat @31X1 x 4 each Rest 60sec EMOM x 9 1) Row 12/10 cal 2) Burpee Box Jump Over x 5 (24/20) 3) Ball […]Read More

Warm-up: 200m Run then 3rds of: 8 Ring Rows 6 Single Leg RDL (45/35) 10 Bird Dog Strength: Deadlift 3 x 80/85/90% Workout of the Day 50 Double-unders 50 Flutter Kicks (2 count) 20 Deadlift (185/135) 15 Strict Hollow Body Chin-ups 20 Deadlift 50 Leg Raises 50 Double-undersRead More

Warm-up: 200m Run then 90sec of squat therapy then 2rds of: 6 Strict Press 6 Thruster 6 Back Squat Strength: Every 2min x 10min Tempo Front Squat @33X1 x 4-3-2-1 Then one set of front squat (no tempo) x 3-4 reps at the final weight of tempo Workout of the Day 20 Front Rack Reverse […]Read More

Barbell Warm-up Sets 1-2) Snatch Balance + 2 Overhead Squat Sets 3-5) Snatch Balance + 1 Overhead Squat Sets 1-2) High Hang + Hang Snatch Sets 3-4) Hang Snatch + Snatch from 2in Below Knee Sets 5-6) Snatch Lift Off + Snatch Sets 7-8) Snatch x 1 Workout of the Day 90sec Strict Pull-up Rest […]Read More

Mobility: Hip Flexors & IT Band Midline: EMOM x 12 1) Hollow Hold x 30-45sec 2) V-up or Tuck-up x 15-20 3) Ring Full Support Hold x 30-45sec 4) Pike Ups x 15-20 (scale to single leg) Workout of the Day Pick One: Option 1- 5K Row Option 2- 5K Run Option 3- 10K broken […]Read More

Warm-up: 200m Run then 2rds of: 10 Plank Punches 10 Hollow Rock 5 Air Squat @ 3211 Strength: 4 sets 1a) Tempo Bench Press @ 21X1 x 3 Rest 60sec 1b) DB/KB Split Squat @31X1 x 6 each Rest 60sec Workout of the Day For total time 200m Run 25 Wall Ball Rest 2min 200m […]Read More

Team Warm-up Strength: Deadlift 5 x 75/80/85% Workout of the Day: 2 person team. Coaches pock teams. Split reps/meters evenly each round. 4rds each for total time 500m Row 40 Russian KBS (53/35) 30 Box Jump Overs (24/20) Finish: 3sets/EMOM x9 40s Hang Sequence 30s Hollow Rock/Hold 20s Side Plank (each)Read More

Warm-up: 200m Run then 3rds of: 6 Horizontal Ring Row @2112 4 ¼ Front Squat 6 Thruster Strength: Every 2min x 10 Sets 1-4: Tempo Front Squat @33X1 x 2 reps Set 5: Front Squat x 3 reps at last weight, no tempo Workout of the Day 10 Hang Squat Clean (135/95) 10 Bar Muscle-up […]Read More

Workout of the Day 7min AMRAP 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3min 7min AMRAP 50 Push Press (115/75) 50 Push Press (135/95) AMRAP Push Press (155/105) Rest 3min 7min AMRAP 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) *Courtesy of CompTrain w/o bench pressRead More