Warm-up: 200m Run then 90sec Squat Therapy then 2rds of: 5 1 ¼ Front Squats 10 Birddog Strength: Back Squat 5 x 65/70/75/80% Workout of the Day 1K Row for time Rest 4min 500m Row for time Rest 3min 400m Run for time Rest 2min 2min ME Air SquatsRead More

Mobility: T-spine Lax Ball Roll Out Skill: Handstands, Handstand Walks, Holds, Negatives EMOM x 12 1) Handstand Walk or Hold x 30sec 2) L-sit Leg Lifts x 30sec 3) Barbell Hip Thrust x 6-8 reps 4) Ring Support Hold x 30sec (:10 at top, :10 mid, :10 at bottom of dip) Workout of the Day […]Read More

Warm-up: 200m Run then 3rds of: 12 Wall Climb 3 Strict T2B @3111 15 DU Strength: Push Press 3×4 Workout of the Day 7min AMRAP 7 Hang Power Clean & Jerks 7 T2B 35 DU Rx 95/65 Rx+ 135/95Read More

Warm-up: 300m Run then: EMOM x 9 1) Hang from Bar w hollow body x 30sec 2) Hollow Hold x 30-45sec 3) Glute Bridge x 30-45sec @1112 Workout of the Day 30 DB Walking Lunges (25/15) 750m Run 30 Deadlifts (185/135) 750m Run 30 DB Walking LungesRead More

Barbell Warm-up Every 3min x 12min (6 sets) Sets 1-3: 2 High Hang Snatch + 2 OHS Sets 4-6: 2 Mid Hang Snatch + 2 OHS Workout of the Day 30sec Max Effort Thruster (95/65) Rest 30sec 30sec Max Effort Lateral Burpee Over Barbell Rest 30sec 30sec Max Effort Strict Pull-up with hollow body @ […]Read More

Warm-up: 200m Run then 2rds of: 10 Back Rack Lunges 6 Thruster Strength: Back Squat 5×70, 4×80, 3×85, 2×90, 1×100% Workout of the Day Against a 4min clock, 400m Run 20 Wall Ball (20/14) ME Deadlift in remaining time (225/155) Rest 3min RepeatRead More

Mobility: Shoulders & Wrists Skill: Rope Climb or MU Workout of the Day EMOM x 16 1) 45sec Row for Cal 2) 1-3 Rope Climb or MU 3) 30sec Row for Cal 4) 45sec Hollow Hold Finish: 3 sets 10 Weighted Pull Backs 40sec Hang Sequence (pronated, mix, mix, supinated) 10 Single Leg RDL w/ […]Read More

Warm-up: 200m Run then 3rds of: 10 Deadbug 3 Wall Walk Strength: Push Press 3×5 Workout of the Day 7min AMRAP 3,5,7,9… Power Clean HSPU Rx 135/95 Rx+ 165/115Read More

2 person team. Split reps evenly each round. Sprint together, rest together. Emily 10 rounds for time of: 30 DU 15 Pull-ups 30 Squats 100m Sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading […]Read More

Barbell Warm-up Every 3min Sets 1-3 at 65-70% of 1RM C&J 2 Hang Cleans+ 2 Front Squats + Jerk @9:00 Every 2min Sets 4-6 at 75-80% Hang Clean + Front Squat + Jerk Workout of the Day 9 OHS 9 Lateral Bar Burpees 15 Front Squat 15 Lateral Bar Burpees 21 Back Squat 21 Lateral […]Read More