Barbell Warm-up Oly: Every 90sec x 10 sets 1-2: High Hang Snatch + Mid Hang Snatch 3-4: Hang Snatch + Snatch from 2” Below Knee 5-6: Snatch from 2” Below Knee + Snatch 7-10: Snatch x 1.1 Rest 10sec between singles Workout of the Day “Nancy” 5rds 400m Run 15 Overhead Squats (95/65)Read More

Mobility: Wrists/Forearms Skill: Rope Climb Beginners- 10min basic technique practice More Advanced- Every 30 seconds, for 3 minutes (2 sets) of: Interval 1 – Legless Rope Hang Hold x 15 seconds (right hand on top) Interval 2 – Legless Rope Hang Hold x 15 seconds (left hand on top) Interval 3 – Rope Climb x 1-2 reps...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 3 x 80/85/90% Workout of the Day EMOM x 12 1) Row 12/10 Calories 2) 20 Double-unders + 6 Push Jerk (115/75) 3) 6 Box Jump Overs (24/20) + Plank hold until 45sec Finish:...Read More

Barbell Warm-up Oly: Every 90sec for 10 sets 1-2: High Hang Power Clean + Mid Hang Power Clean 3-4: Hang Power Clean + 2” Below Knee Power Clean 5-6: 2” Below Knee Power Clean + Power Clean 7-10: Power Clean x 1.1 Rest 10sec between singles Workout of the Day 3min AMRAP 8 Deadlift (185/135)...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge @1113 10 Deadbug 5 ¼ Goblet Squat Strength: Back Squat 3 x 80/85/90% Workout of the Day 2 sets for times 400m Run 30 Wall Ball (20/14) 25 Russian KBS (53/35) 20 Burpee to Plate (25) Rest 4min Then RepeatRead More

Barbell Warm-up Oly: Every 2min x 12min 1-3: Power Clean + Hang Clean + Power Jerk + Split Jerk 4-6: Power Clean + Clean + Split Jerk Workout of the Day “Elizabeth” 21-15-9 Squat Clean (135/95) Ring DipRead More

Mobility: Shoulders Skill: Athlete Choice: 10min Workout of the Day EMOM x 25 1) Sandbag Carry x 45sec 2) Row x 45sec 3) Double KB Front Rack Walk x 45sec (53/35) 4) Bike x 60s @ 65+/55+ 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 5 x 75/80/85% Workout of the Day 15 Handstand Push-ups 20 Ball Slam Sit-ups (25/15) 25 Ball Slam 300m Run with ball 25 Ball Slam 20 Ball Slam Sit-ups 15 Handstand Push-upsRead More

Barbell Warm-up Oly: Every 90sec for 8 sets. 1-2: High Hang Power Snatch + Hang Power Snatch 3-4: Hang Power Snatch x 2 5-6: Hang Power Snatch + Power Snatch 7-8: Power Snatch x 1.1 Workout of the Day EMOM x 10 10 Russian KBS 5 Box Jump @ 12:00 with a partner, Row 2K...Read More

Warm-up: 200m Run then 3rds of: 30sec Plank on Rings 10 Glute Bridge @1113 10 Deadbug Strength: Back Squat 5 x 75/80/85% Workout of the Day 1min Front Squat (75/55) 1min Double-unders 1min Burpees 1min Rest Finish: 3 sets 40sec Hang Sequence (Pronated, Mix, Mix the other way, Supinated) 30sec Plank Hold 30sec Hollow Hold...Read More