Warm-up: 200m Run then 2rds of: 10 Plank Punches 10 Hollow Rock 5 Air Squat @ 3211 Strength: 1a) Tempo Bench Press @ 21X1 x 5 Rest 60sec 2) DB/KB Split Squat @31X1 x 6 each Rest 60sec Workout of the Day 4rds 6 Strict Pull-up 100m Sprint 12 OH DB Walking Lunge Steps (25/15) […]Read More

Barbell Warm-up Oly: 12min to build to a heavy Power Clean & Jerk Workout of the Day “Grace” 30 Clean & Jerks for timeRead More

Warm-up: 200m Run then 3rds of: 8 Front Rack Rev Lunges 6 Strict T2B @2111 6 Spiderman Stretch Strength: Tempo Front Squat @ 33X1 3-3-2-2-2 Workout of the Day EMOM x 9 with the clock counting up 1) 8 T2B + 20 DU 2) 4 Lateral Bar Burpee + 6 Front Squat (115/75) 3) 12/10 […]Read More

Warm-up: 200m Run then 90sec Squat Therapy 2rds of: 8 OH Banded Lunge 8 Glute Bridge Strength: Back Squat 5×60, 3×70, 2×80, 1-2×90, 1-2×95, 1×103+% Workout of the Day CFWP Baseline Workout 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-upRead More

Mobility: Hips 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 20min AMRAP 400m Run 100m Heavy KB Farmer’s Carry 60sec Plank Hold 30sec Hang from BarRead More

Warm-up: 200m Run then 3rds of: 3 Wall Walk 10 Deadbug 10 Jumping Squats Strength: 1RM Push Press Workout of the Day Against a 2:30 clock for 4 sets. Score is # of ball slams in each round. 300m Run 8 Strict HSPU ME Ball Slam (25/15) Rest 30secRead More

Warm-up: 200m Run then 3rds of: 12 Alt OH Plate Step Up 6 Strict Wide Grip Pull-up 10 Bird Dog Strength: Deadlift 5 sets of 5 Touch N Go reps at 70-75% Workout of the Day 2 person team From 0-10:00 2K Row (split in any fashion) @ 10:00 for time 8 Reverse DB Lunges […]Read More

Barbell Warm Up Every 2min for 12 (6 sets) Sets 1-3: 2 Hang Clean + Jerk Sets 4-6: Hang Clean + Jerk Workout of the Day 2rds 10 Hang Clean (115/75) 10 S2OH (Shoulder to Overhead) Rest 2min 2rds 10 OHS (Overhead Squat) 10 T2B (Toes to Bar) Rest 2min 2rds 10 Front Squat 10 […]Read More

Warm-up: 200m run then 3rds of: 5 Muscle Snatch 5 Snatch Balance 5 OHS 10 Hollow Rock Strength: Back Squat 5×60/65/70/75% Workout of the Day 15min to build to a heavy Power Snatch Then, Isabel 30 Snatches (135/95)Read More

Mobility: Shoulders Skill: Turkish Get Ups 5min technique. Then 5min to build to a heavy 3RM on each arm Workout of the Day 3rds 1000m Run or Row 60sec Hang from Bar 60sec Air Squat @2211 60sec Handstand HoldRead More