“Helen” 3rds 400m Run 21 KBS (53/35) 12 Pull-ups Finish: 3rds Bulgarian Split Squat x 6 @2111 (rest 30sec between legs) Single Arm KB Row x 6 @2111 Hollow Hold x 30-45secRead More

Mobility: Barbell Quad & Calf Smashing Midline/Stability: 3 sets 4 TGU (each) 10 Single Leg RDL (each) 6 Strict T2B @2111 or Candlestick @2111 Workout of the Day Options Option 1- 2 person team 3000m Row 4x 1min Plank Hold (2 each) 40 Reverse Burpee 40 Parallette Pass Thru Option 2- Stroke Rate Row 20min...Read More

Group Warm-up “Kelly” 5rds 400m Run 30 Box Jump 30 Wall Ball Finish: 3 sets 30 seconds each Banded Quad/Hip Flexor Stretch Box Shoulder StretchRead More

Warm-up: 200m Run then 3rds of: 10 Reverse OH Lunges (45/35) 10 Bird Dog Strength: 1a) Deadlift 5-4-3-2 1b) Bench Press 5-4-3-2 Workout of the Day EMOM x 12 1) Burpee to 6” target x 8 2) 8 Ball Slam + 8 Sit-up 3) DU x 30-40 4) HS Hold or Plank Hold x 45secRead More

Warm-up: 200m Run then 3rds of: 5 Strict Press 5 Front Squat 5 Strict Pull-up Strength: 2RM Thruster (from ground) Workout of the Day “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-upsRead More

Warm-up: 200m Run then 3rds of: 8 OH Banded Lunge Glute Activation 8 Thrusters (45/35) 8 Deadbug Strength: Front Squat 5×60, 3×70, 2×80, 1-2×90, 1×95, 1×103+% Workout of the Day 10min AMRAP 10 DB Thrusters (25/15) 10 Burpee 100m SprintRead More

Mobility: Ankles Skill: Rowing Technique Workout of the Day Option 1- 2 person team 4000m Row 100 Russian Twist w/ ball (25/15) 100m Pinch Plate Carry x 6 (3 each at 25/15) 100 V-ups Option 2- Skills 3-4rds not for time 2 Rope Climb 10 Roll to Candlestick 20ft HS Walk 10 Ring Pull-up 4...Read More

Warm-up: 200m Run then 3rds of: 10 Plank Punches 10 OH Plate Lunges 10 Hollow Rock Strength: Shoulder Press 3×75, 2×80, 1×85, 1×90, 1×95, 1×103+% Workout of the Day 20 Deadlift 25 HR Push-up 30 Air Squat 400m Run 30 Air Squat 25 HR Push-up 20 Deadlift Rx 225/155 Rx+ 275/185Read More

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