Warm-up: 200m Run then 2rds of: 10 Back Rack Lunges 6 Thruster Strength: Back Squat 5×70, 4×80, 3×85, 2×90, 1×100% Workout of the Day Against a 4min clock, 400m Run 20 Wall Ball (20/14) ME Deadlift in remaining time (225/155) Rest 3min RepeatRead More
Mobility: Shoulders & Wrists Skill: Rope Climb or MU Workout of the Day EMOM x 16 1) 45sec Row for Cal 2) 1-3 Rope Climb or MU 3) 30sec Row for Cal 4) 45sec Hollow Hold Finish: 3 sets 10 Weighted Pull Backs 40sec Hang Sequence (pronated, mix, mix, supinated) 10 Single Leg RDL w/...Read More
Warm-up: 200m Run then 3rds of: 10 Deadbug 3 Wall Walk Strength: Push Press 3×5 Workout of the Day 7min AMRAP 3,5,7,9… Power Clean HSPU Rx 135/95 Rx+ 165/115Read More
2 person team. Split reps evenly each round. Sprint together, rest together. Emily 10 rounds for time of: 30 DU 15 Pull-ups 30 Squats 100m Sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading...Read More
Barbell Warm-up Every 3min Sets 1-3 at 65-70% of 1RM C&J 2 Hang Cleans+ 2 Front Squats + Jerk @9:00 Every 2min Sets 4-6 at 75-80% Hang Clean + Front Squat + Jerk Workout of the Day 9 OHS 9 Lateral Bar Burpees 15 Front Squat 15 Lateral Bar Burpees 21 Back Squat 21 Lateral...Read More
Warm-up: 200m Run 60sec Squat Therapy Then 2rds of: 5 1 ¼ Front Squat 10 Single Leg RDL Strength: Back Squat 6×70, 5×80, 3×90, 2×95% Workout of the Day 250m Row 10 T2B 20 Wall Ball (20/14) Rest 2min 300m Run Then 3rds of 5 T2B 10 Wall BallRead More
Mobility: Ankles Skill: Pistols or Band Assisted Cossack Squats Work up to 3-4 sets of 12-14 total reps Workout of the Day 4rds 500m Row 400m Run 30sec Hollow Hold 20 L-sit Leg LiftsRead More
Barbell Warm-up Olympic Lifting Every 90sec for 8 sets Sets 1-2) Hang Snatch x 2 Sets 3-4) 2 Snatch Lift Off + Snatch Sets 5-6) Snatch x 1.1 Sets 7-8) Snatch x 1 2 person team 5rds each 8 Burpee Box Jump Overs (24/20) Box facing 8 Hang Power Snatch 8 Thruster Rx 95/65 Rx+...Read More
Warm-up: 300m Run 6 Push-up to Spiderman 15 Air Squat@2211 30sec Hang from Bar w/ hollow body EMOM x 12 1) Strict T2B/Candlestick @3111 x 4-6 reps 2) Rope Climb x 1-3 3) Hollow Hold x 45sec 4) Squat Therapy x 45sec Workout of the Day 20min AMRAP 10 Strict Chin-up with HOLLOW body 20...Read More
Barbell Warm-up Every 3min x 15min (5 sets) Hang Clean + Clean + 2 Front Squats + Jerk Sets 1-3 at 65% of 1RM Clean & Jerk Sets 4-5 at 70% of 1RM Clean & Jerk 4rds 4 Curtis P 24 DU Rx 95/65 Rx+ 135/95 Curtis P = Power clean + Forward Lunge R...Read More
