Mobility: T-spine Skill: Rope Climb Workout of the Day 600m Run/Row 100m Heavy KB Farmer’s Carry 500m Run/Row 100m Bottoms Up KB Carry 400m Run/Row 100m Odd Object Carry 300m Run/Row 5 Rope ClimbRead More

Group Warm-up Workout of the Day Every 10 minutes for 40min (4 sets) 400m Run 12 Burpee Box Jump Overs (24/20) 24 Wall Ball (20/14) 200m Run Rx+ 15 BBJO and 30 Wall BallRead More

Warm-up: 200m Run then 3rds of: 30sec HS Hold 8 Single Leg RDL (45/35) Strength EMOM x 12: 1) Deadlift x 5 2) Strict HSPU x 6-8 Workout of the Day 2 person team 4rds each 250/200m Row 5 Unbroken Hang Power CleanRead More

Warm-up: 200m Run then 3rds of: 5 Push-up to Spiderman 5 1 ¼ KB Squats 20-30sec Ring Support Hold Strength: Front Rack Reverse Lunges 4 x 5 each leg Workout of the Day 2 rounds 1min KBS (53/35) 1min Rest 1min DU 1min Rest 1min Air Squat 1min Rest 1min Bike for Cal 1min Rest […]Read More

Barbell Warm-up Oly: 1RM Snatch Workout of the Day: 4rds 50 DU 25 Thruster (45/35) 15 T2BRead More

Mobility: Lax Ball Glute Roll Out Midline/Stability: EMOM x 9 1) L-sit Leg Lifts x 30sec 2) Hang Sequence from Bar x 10sec each position 3) Hollow Hold x 30sec Workout of the Day Option 1- 2 person team 250/200m Row with partner in: 1- Heavy KB Hold 2- HS Hold or Plank Hold 3- […]Read More

Group Warm-up Split Jerk Drills Oly: 5sets Split Jerk x 2 reps Pause for 2sec in receiving position. Do not go above 80%. Workout of the Day 2 person team 12min AMRAP of PC + Pistols Partner 1: Runs 200m Partner 2: Works on 8 PC + 8 PistolsRead More

Warm-up: 200m Run then 3rds of: 12 Weighted Pull Backs 10 Shoulder Taps (plank) 8 Horizontal Ring Row Strength: 1a) Bench Press 3×3 across 1b) Wide Grip Pull-up x 6-8 reps Workout of the Day 40 Pull-up 30 Box Jump (24/20) 20 HSPU 10 Muscle-up 20 Pull-up 15 Box Jump 10 HSPU 5 MURead More

Barbell Warm-up 1 RM Clean Workout of the Day 21-15-9 Front Squat* Lateral Bar Burpee *50% of today’s heaviest cleanRead More

“The Chief” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since […]Read More