Barbell Warm-up Oly: Every 90sec for 9 sets 1-3 High Hang Clean + Hang Clean 4-6 Hang Clean + Clean from 2” below knee 7-9 Clean from Patella with 3sec hold Workout of the Day 500m Row 40 DU 30 Hang Power Clean (115/75) 20 T2BRead More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 3 0sec HS Hold 5 1 ¼ Squat w/ KB Strength: Back Squat 5×60, 3×70, 2×80, 1-2×90, 1×95, 1×103+% EMOM x 16 1) MU x 3-4 2) Reverse KB Lunges x 12 3) Strict HSPU x 6-8 4) Hollow Hold x 45secRead More

Warm-up: 200m Run then 3rds of: 10 Banded Lunge Glute Activation 5 Strict Pull-up Strength: Front Squat 5×75, 3×85, 1×95% Workout of the Day 2 person team 5rds each 200/150m Row 5 Clean (135/95) 6 Bar Facing BurpeeRead More

Mobility: Hips Midline/Stability: 3 sets 15 V-ups 10 Single Leg RDL Bottoms Up KB Carry Workout of the Day Option 1- 500m Row 500m Run 5 Rope Climb 400m Row 400m Run 4 Rope Climb 300m Row 300m Run 3 Rope Climb 200m Row 200m Run 2 Rope Climb Option 2- Skills not for timeRead More

Warm-up: 200m Run then 3rds of: 6 Ring Row 6 Push-up to Spiderman 10 Hollow Rock Strength: Shoulder Press 5×75, 3×85, 1×95% “Artie” 20min AMRAP 5 Pull-up 10 Push-up 15 Squat 5 Pull-up 10 Thruster (95/65) Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on […]Read More

Barbell Warm-up 1RM Snatch or Power Snatch 1K Row for Time Spend extra time working on mobility or a “goat”Read More

Warm-up: 200m Run then 3rds of: 5 Goblet Squat @22X1 10 Deadbug 10 Glute Bridge Strength: Back Squat 5×60/65/70/75% Workout of the Day 16min EMOM 1) 10 Russian KBS (53/35) + 15 DU 2) 15 Med Ball Clean (20/14) 3) 6 DB Burpee Box Step-Overs (25/15) 4) 6 Strict Chin-upRead More

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat 5 Strict Pull-up 10 Birddog Strength: Front Squat 3×80/85/90% Workout of the Day 2 person team 5rds each 250/200m Row 8 C2B 4 Front Squat (155/105)Read More

Mobility: Shoulders Skill: Pistols Workout of the Day Option 1- 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 Bicep Curl 10 DB Bench Press Option 2- 1000m Run/Row 20 Russian Twist 20 OH KB Walking Lunges (10 each arm) 20 […]Read More

Warm-up: 200m Run then 3rds of: 8 OH Plate Step-up 2 Wall Walk Strength: Shoulder Press 3×80/85/90% Workout of the Day “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall […]Read More