Mobility: Ankles Skill: 10-15min on your choice of: Muscle-ups, Pull-ups, or Rope Climbs Workout of the Day Take this easy if you plan on hitting 17.3 hard tomorrow! 3-5rds, not for time 600m Run 300m Row 30 Walking Lunges 30sec Right Arm Plank 30sec Left Arm PlankRead More

Barbell Warm-up Olympic Lifting: 20min to establish a heavy Clean + Front Squat + Jerk Workout of the Day 3rds for time 10 Hang Power Snatch (95/65) 20 Wall Ball (20/14) 30 DURead More

Warm-up: 200m Run then 2rds of: 10 Deadbug 10 Bird Dog 10 OH Plate Step-up Skill/Midline: EMOM x 12 1) Strict Pull-up x 6-8 2) Single Leg KB RDL x 5-8 each leg 3) L-sit or Hollow Hold x 30-45sec Workout of the Day 3rds for time 600m Run 15 Deadlift Rx 185/135 Rx+ 225/155 […]Read More

Warm-up: 200m Run then 3rds of: 10 Banded Lunge Glute Activation (each) 45sec Handstand Hold Strength: Back Squat 8 x 65/70/80/85% Workout of the Day EMOM x 15 1) Row for cal 10/8 Rx+ 12/10 2) Thruster x 10 (95/65) 3) Burpee to 6” Target x 8 (Rx+ HSPU x 8)Read More

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells Women use 35-lb. […]Read More

Mobility: Shoulders/T-spine Skill: Choice of T2B, DU, HS Walks Take this lightly if you plan on hitting 17.2 tomorrow! 4-5rds 400m Run/Row 10 V-ups 10 Hollow Rock 10 Push-up 10 Air SquatRead More

Barbell Warm-up Every 90sec x 8 sets Hang Snatch + Snatch + OHS Workout of the Day 40 Cal Row 40 Wall Ball (20/14) 40 C2B 40 OHS (45/35) 40 Russian KBS (70/53)Read More

Barbell Warm-up Every 90sec x 8 sets Hang Power Clean + Power Clean + Jerk Workout of the Day 4 sets Against a 3min clock, 400m Run 12 Push Press (95/65) ME DU in remaining time Rest 1minRead More

Warm-up: 200m Run then 3rds of: 10 Banded Lunge Glute Activation 5 1 ¼ Front Squat (45/35) Strength: Back Squat 10×60, 8×65, 6×70, 6×75, 6×80% Workout of the Day 21-15-9 T2B Front Squat Rx 115/75 Rx + 135/95 Finish: 3 sets 20 Hollow Rock 8-10 Strict Pull/Chin/Ring-pull-upRead More

It’s go time! You are all very prepared for this workout! 17.1 For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. […]Read More