Warm-up: 200m Run then 3rds of: 10 Wall Climbs 12 High Box Step-ups Strength: Push Press 8 x 65/70/75% Workout of the Day EMOM x 15 1) 5 Deadlift + 7 Box Jump 2) 5 Man Makers 3) 12 Alt Pistol + 20 DU or 12 Goblet Squat + 20 DU Finish: 2-3 sets 15 […]Read More

Barbell Warm-up Olympic Lifting: 4 sets Hang Snatch x 3 @ 70-75% For time: 2K Row Finish: EMOM x 9 1) L-sit Leg Lifts x 30sec 2) V-up or Tuck up x 15 3) Weighted Pull Backs x 15Read More

Warm-up: 200m Run Then 2rds: 5 1 ¼ KB Front Squat 10 Single Leg RDL each Strength: Front Squat 8 x 65/70/75% Workout of the Day 12 movements x 49 reps 2-person team 49 Russian KBS (53/35) 49 HR Push-up 49 Goblet Squat (53/35) 49 Pull-up 49 Wall Ball (20/14) 49 Partner Ball Slam Sit-ups […]Read More

Barbell Warm-up Every 90sec for 10 sets Power Clean + Hang Clean + Jerk 4rds for reps 1min Back Squat (135/95) 1min T2B 1min Push-up 1min RestRead More

Mobility: Wrist/Forearm Midline/Stability: EMOM x 12 1) Rope Climb x 1-2 2) OH Bamboo Hold x 30-45sec 3) Tuck-ups x 30sec Workout of the Day Option 1- Row 250 + Partner in elbow plank Row 250 + Partner in hand plank Row 250 + Partner in L side plank Row 250 + Partner in R […]Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk + 30sec Nose to Wall HS Hold 20 DU 10 Hollow Rock Strength: Push Press 10 x 60/65/70% Workout of the Day 600m Row 50 DU 40 Wall Ball (20/14) 30 T2B 20 HSPURead More

Warm-up: 200m Run then 3rds of: 5 Push-up to Inchworm 10 Dislocates 8 Single Leg RDL Strength: 3 sets Rest 60sec between movements 1) Strict Ring Dip x 8-10 2) Single Arm DB/KB Row x 8-10 each 3) Parallette Tuck L-sit x 45sec Workout of the Day 4rds 6 Burpee Box Jump (24/20) 8 Deadlift […]Read More

Warm-up: 200m Run then 3rds of: 6 False Grip Ring Row 5 OHS 4 Snatch Balance Strength: Front Squat 10 x 60/65/70% Workout of the Day Amanda 9-7-5 Muscle-up Snatch 135/95 Finish: 3 sets 30sec Box Shoulder Stretch 30sec Hollow HoldRead More

Warm-up: 200m Run then 3rds of: 8 Box Step-up 8 Glute Bridge 8 Ring Push-up Strength: 2RM Tempo Front Squat @33X1 Workout of the Day 10 Deadlift (135/95) 5 Burpee 15 G2OH 5 Burpee 20 Front Squat 5 Burpee 15 G2OH 5 Burpee 10 Deadlift Finish: 3 sets 60sec Hollow Hold 30sec Box Shoulder StretchRead More

Mobility: Shoulders Skill: T2B Workout of the Day Option 1- 400m Run or Row 100ft KB Farmer’s Carry 10 Reverse Burpee 100ft OH DB/KB Walk Finish: 400m Odd Object Carry Option 2- Skills 3-4rds Not for time 2 Rope Climb 10 Pistols 20ft HS Walk 10 Ring Pull-up 30sec L-sit 10 Strict Dip 10 BB […]Read More