Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 5 Strict Press 7 Ring Row or Ring Pull-up Strength: Back Squat 8 x 65/70/75% Workout of the Day 3min AMRAP 6 Thruster (95/65) 18 Double-unders Rest 2min 3min AMRAP 6 Power Clean (135/95) 6 Lateral Bar Burpee Rest 2min 3min AMRAP 8 Front...Read More

Mobility: Wrists/Forearms Skill: Handstand Walks or getting inverted/HS holds Workout of the Day 750m Run 50 Air Squat 25 V-ups 600m Run 40 Walking Lunges 20 Russian Twists 400m Run 30 Wolf Raises 15 Reverse Burpee 300m Run 20 Med Ball Clean 10 Wall WalkRead More

Warm-up: 200m Run then 3rds of: Bottoms Up KB Carry 30sec Nose to Wall Handstand Hold 10 Deadbug Strength: Push Press 8 x 65/70/75% Workout of the Day EMOM x 20min 1) Burpee to 6in target x 8 2) Reverse Double KB Lunges x 12 3) Strict Handstand Push-ups x 5-8 4) Bike x 10/8...Read More

Warm-up: 200m Run then 3rds of: 10 Alternating High Box Step Up 10 Glute Bridge @1113 5 Strict Chin-up Strength: Sumo Deadlift 5×5 Workout of the Day 500m Row 30 Single Arm Alternating Russian KBS 20 Box Jump Overs (24/20) 30 Russian KBS Finish: 3 sets 30sec Side Plank Right 15 V-ups or Tuck-ups 30sec...Read More

Warm-up: 200m Run then The Burgner Warm-up Strength: Tempo Front Squat @23X1 4×2 Workout of the Day 20 Power Snatch 200m Run 15 Overhead Squats 200m Run 10 Snatch 200m Run Rx 115/75 Rx+ 135/95Read More

Warm-up: 200m Run then 3rds of: 8 Overhead Banded Split Squat (each) 10 Bird Dog 10 Sumo Deadlift w/ KB Strength: Back Squat 10 x 60/65/70% Workout of the Day 40/30 Cal Row 35 Russian KBS (53/35) 30 Single Arm KB Overhead Walking Lunge 25 Lateral Burpee Over Parallette 20 Goblet Squat 15 Alternating KB...Read More

Mobility: Shoulders/Lats Midline/Stability: 4sets for quality KB Suitcase/Waiters Walk Plank Hold on Rings x 45sec The Rabbit Banded Hamstring Curls x 20 reps Workout of the Day 2 person team 250/200m Rows with partner doing the following: 1) Handstand Hold 2) Hang from Rig 3) Wall Sit 4) Double KB Front Rack Hold 5) Hollow...Read More

Warm-up: 200m Run then 3rds of: 3 Wall Walk 6 Single Leg RDL 9 Med Ball Cleans Strength: Push Press 10x 60/65/70% Workout of the Day Courtesy of CF Linchpin 7/7/18 40 Wall Balls (20/14) 20 Pull-ups 20 Deadlifts (225/155) 30 Wall Balls 15 Pull-ups 15 Deadlifts 20 Wall Balls 10 Pull-ups 10 DeadliftsRead More

EMOM x 12 1) Rope Climb x 1-3 2) Strict Ring Dip x 6-8 3) Hollow Hold x 45sec Workout of the Day Against a 3min clock, with 1min rest between sets. 5 total sets. 400m Run 10 Box Jump (24/20) Max reps of Alternating Dumbbell Snatch (50/35)Read More

Warm-up: 200m Run then 3rd of: 8 Overhead Banded Split Squat (each) 30sec Nose to Wall Handstand Hold 8 Narrow Grip Overhead Squats Strength: Tempo Front Squat 4×3 @23X1 Workout of the Day 16 Hang Squat Clean 8 Handstand Push-ups 12 Hang Squat Clean 12 Handstand Push-ups 8 Hang Squat Clean 16 Handstand Push-ups Rx...Read More