It goes just like the song….. On the first day of Christmas my true love gave to me, 1? On the second day of Christmas my true love gave to me, 2?, 1? So on and so forth so that the rep scheme is as follows: 1 2-1 3-2-1 4-3-2-1 5-4-3-2-1 6-5-4-3-2-1 7-6-5-4-3-2-1 8-7-6-5-4-3-2-1 9-8-7-6-5-4-3-2-1...Read More

Mobility: Ankles/Calves Skill: Pistols Workout of the Day EMOM x 25min 1) Row x 45sec 2) Plank/Handstand Hold/Hang from Bar x 45sec 3)Walking Lunges x 45sec or 10-12 Alt Pistols 4) Bike x 45sec @ 75+/65+ RPM 5) RestRead More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 8 Kneeling Single Arm DB Press(each) 30sec Hollow Hold Strength: Strict Press 4×70, 3×80, 2×90, 1×95, then 3 more sets at 95%+ Workout of the Day Every 5min x 25min (5 sets) 400m Run 20 Russian KBS (53/35) 20 Push-upRead More

Barbell Warm-up 10min to build to a heavy Power Clean Then, 30sec Max Reps Power Clean at 80% of 1RM Rest 30sec 60sec Same amount of reps Rest 30sec 30sec Max Reps Power Clean Workout of the Day 500m Row 40 DU 30 Ball Slam (25/15) 20 Box Jump (Rx 24/20 Rx+ 30/24) 10 Deadlift...Read More

Warm-up: 200m Run, then 3rds of: 5 ¼ Front Squats 5 Single Leg RDL 5 Ring Row @2112 Strength: Back Squat 4×70, 3×80, 2×90, 1×95, then 3 more sets at 95%+ 4rds 15 OHS (95/65) 15 C2B Finish: 3rds Supinated Grip Bent over Barbell Row x 8 Toes to Rings x 10Read More

Barbell Warm-up Every 2min x 16min (8 sets) 1-4) Hang Clean x 2 + Power Jerk + Split Jerk 5-6) Clean Lift Off + Clean + Split Jerk 7-8) Clean & Jerk x 2 Workout of the Day “Karen” 150 Wall Balls (20 to 10ft/14 to 9ft)Read More

Mobility: Hips Skill: Rowing Technique Workout of the Day Option 1- 2 person team For max meters Partner A rows while partner B completes: 1- 200m Farmers Carry (53/35) 2- 200m Sand Bag/Ball Carry (Bags: 150/100/80/60 or Slam/Wall Balls:40/30) 3- 60sec Hang from bar with hollow body 4- 60sec Left Plank 5- 60sec Right Plank...Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 8 Kneeling Single Arm DB Press(each) 30sec Hollow Hold Strength: Strict Press 5×75%, 3×85%, 1×95% Workout of the Day 4rds 400m Run 30 Russian KBS (53/35) 20 Overhead Dumbbell Walking Lunges (25/15) 10 Toes to BarRead More

Barbell Warm-up 10min to build up to 85% of your Power Snatch Barbell Cycling 30sec Max Reps Power Snatch Rest 30sec 60sec to complete the same number of reps Rest 30sec 30sec Max reps Power Snatch (try to bet your first set) Workout of the Day 21-15-9 Deadlift (225/155) Lateral Bar Burpee 8min Time Cap...Read More

Warm-up: 200m Run then 90sec Squat Therapy then 3rds of: 6 Push-up to Spiderman 6 Ring Row @2112 Strength: Back Squat 5×75%, 3×85%, 1×95% Workout of hte Day 100 Double-under Buy-In (2:1 singles) Then, 10,9,8….2,1 Front Squat (135/95) Chest to Bar Pull-up Then, 100 Double-under Cash-Out OR 100 Double-under Buy-In (2:1 singles) Then, 10,9,8….2,1 Front...Read More