Warm-up: 200m Run then 90sec Squat Therapy then 3rds of: 5 1 ¼ Front Squat 8 Chest to Bar Rack Row Strength: Back Squat 5×75, 3×80, 1×85, 5×80, 3×85, 1×90% Workout of the Day 3 sets of 3min AMRAP 10 Thruster (100/65) 10 Chest to Bar Pull-up Rest 2min Start each round where you left...Read More

Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutesRead More

Mobility: Wrists/Forearms Midline/Stability: 3 sets Wolf Raises x 10 each (14/10) Seal Walk x 40ft Bottoms Up KB Carry Workout of the Day 750m Run + 25 Ball Slam + 25 Ball Slam Sit-up 750m Run + 25 Goblet Squat w/ ball + 25 Russian Twists 750m Run + 25 Leg Raises + 25 Ring...Read More

Barbell Warm-up Oly: Every 90sec x 9 sets Sets 1-3 High Hang Snatch x 2 Sets 4-6 High Hang Snatch + Hang Snatch Sets 7-9 Hang Snatch x 2 Workout of the Day: EMOM x 16 1) Bike 12/10 Cal 2) 5 Push Up + 10 Pull-up (Rx+ C2B) 3) 8 Thruster (Rx 95/65 Rx+...Read More

Warm-up: 200m Run then 3rds of: 5 Single Leg RDL w/ KB 5 Chin-up 10 Deadbug EMOM x 12 1) Rope Climb x 1-3 reps 2) Sumo Deadlift x 6 3) L-sit x 30-45sec Workout of the Day 2 person team Partner completes a full round while other rests. 4 rounds each. 250/200m Row +...Read More

Warm-up: 200m Run then 90sec Squat Therapy then 2rds of: 6 Muscle Clean 6 Thruster 6 Ring Push-up Strength: Back Squat 5×75, 3×80, 1×85, 5×80, 3×85, 1×90% Workout of the Day 1min AMRAP Wall Balls (20/14) Rest 1min 5min AMRAP Handstand Push-ups Power Clean (165/115) 2/2, 4/4, 6/6, etc…. Rest 1min 1min AMRAP Wall BallsRead More

2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Scaled: (Ages 16-54) Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches Women perform single-unders, 35-lb. OHS, chin-over-bar...Read More

Mobility: Chest/Pecs Skill: Inversions- getting upside down. Holds, Walks, etc… Workout of the Day Option 1- 20min Stroke Rate Row Option 2- Skills Option 3- 2 person team Split reps/rows evenly Run together 600m Row 30 Partner Ball Slam Sit-ups 60sec Plank 30 Roll to Candlestick 60sec Plank 600m Team Run 60sec Plank 30 Parallette...Read More

Barbell Warm-up Olympic Lifting Every 90sec for 8 sets Hang Clean x 2 + Jerk Workout of the Day 400mRun 20 Wall Ball (20/14) 400m Run 20 Ball Slam (25/15) 400m Run 20 Russian KBS (53/35) 400m Run 20 Toes to BarRead More

Warm-up: 200m Run then 2rds of: The Crab x 20 each way The Rabbit x 20 each way Alt High Box Step-up x 20 Strength: 4 sets 1a) Strict Press x 5 1b) DB Bicep Curl x 6 1c) Seal Walk x 25-40ft or 45sec Plank or Hollow Hold Workout of the Day 500m Row...Read More