Warm-up: 200m Run then 3rds of: 2 Wall Walk 10 Bird Dog Strength: 1a) Deadlift 8×60, 6×70, 4×75, 2×80 1b) L-seated DB Press 4 x 8-10 reps Workout of the Day 100 DU 75 Russian KBS 50 Single Arm OH DB Walking Lunges 25 HSPU Rx+ Strict HSPU Rx 53/35 Rx + 70/53 Rx 25/15 […]Read More

Group Warm-up & Pull-up Practice Gymnastics: 1 set ME UB Pull-ups Workout of the Day EMOM x 25 1) Bike 12/10 2) MU or BMU x 3-6 3) Row 15/12 4) Box Jump Overs x 10 5) T2B x 12Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Inch Worm 5 Air Squat@33X1 6 OH BB Lunges Strength: 2RM Tempo Front Squat @33X1 Workout of the Day 100 Burpee w/ EMOM 3 Cleans Rx 125/85 Rx+ 155/105Read More

“Helen” 3rds 400m Run 21 KBS (53/35) 12 Pull-ups Finish: 3rds Bulgarian Split Squat x 6 @2111 (rest 30sec between legs) Single Arm KB Row x 6 @2111 Hollow Hold x 30-45secRead More

Mobility: Barbell Quad & Calf Smashing Midline/Stability: 3 sets 4 TGU (each) 10 Single Leg RDL (each) 6 Strict T2B @2111 or Candlestick @2111 Workout of the Day Options Option 1- 2 person team 3000m Row 4x 1min Plank Hold (2 each) 40 Reverse Burpee 40 Parallette Pass Thru Option 2- Stroke Rate Row 20min […]Read More

Group Warm-up “Kelly” 5rds 400m Run 30 Box Jump 30 Wall Ball Finish: 3 sets 30 seconds each Banded Quad/Hip Flexor Stretch Box Shoulder StretchRead More

Warm-up: 200m Run then 3rds of: 10 Reverse OH Lunges (45/35) 10 Bird Dog Strength: 1a) Deadlift 5-4-3-2 1b) Bench Press 5-4-3-2 Workout of the Day EMOM x 12 1) Burpee to 6” target x 8 2) 8 Ball Slam + 8 Sit-up 3) DU x 30-40 4) HS Hold or Plank Hold x 45secRead More

Warm-up: 200m Run then 3rds of: 5 Strict Press 5 Front Squat 5 Strict Pull-up Strength: 2RM Thruster (from ground) Workout of the Day “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-upsRead More

Warm-up: 200m Run then 3rds of: 8 OH Banded Lunge Glute Activation 8 Thrusters (45/35) 8 Deadbug Strength: Front Squat 5×60, 3×70, 2×80, 1-2×90, 1×95, 1×103+% Workout of the Day 10min AMRAP 10 DB Thrusters (25/15) 10 Burpee 100m SprintRead More

Mobility: Ankles Skill: Rowing Technique Workout of the Day Option 1- 2 person team 4000m Row 100 Russian Twist w/ ball (25/15) 100m Pinch Plate Carry x 6 (3 each at 25/15) 100 V-ups Option 2- Skills 3-4rds not for time 2 Rope Climb 10 Roll to Candlestick 20ft HS Walk 10 Ring Pull-up 4 […]Read More