Warm-up: 200m Run then 3rds of: 8 Front Rack Lunges 5 Strict Press 5 Tall Jerk Strength: Front Squat 5×75/80/85% Oly: Every 90sec Hang Clean + Jerk Ladies start at 95lbs and add 5lbs each set Men start at 135lbs and add 10lbs each set. Workout of the Day EMOM x 15 1) Wall Ball...Read More

Mobility: Ankles Agility/Coordination: 10min Ladder & Cone Drills Skill: Handstand Walk Workout of the Day 4rds 300m Row 25ft HS Walk 2 Rope Climb 50ft Farmer’s Carry 5 Roll to CandlestickRead More

Warm-up: 200m Run then 3rds of: 3 Inverted Burpee 12 Plank Punch Strength: Strict Press 5×75/80/85% Workout of the Day 5rds for total time 300m Sprint 10 Deadlift 2min Rest (Rx 225/155 Rx+ 275/185)Read More

Barbell Warm-up Every 90sec for 12 sets 1-3 High Hang + Hang Snatch 4-6 Hang Snatch + Snatch from 2” Below Knee 7-9 Snatch Lift Off + Snatch 10-12 Snatch x 1 Workout of the Day 3rds for time 15 OHS (115/75) 20 Box Jump (24/20)Read More

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat 10 Single Arm DB OH Walking Lunges 10 Hollow Rock Strength: Back Squat 5×65/70/75/80% Workout of the Day Row 500m 40 DU 30 T2B 20 Man Maker (25/15) 10 MURead More

Warm-up: 200m Run then 3rds of: 8 Ring Rows 8 Thruster 8 Roll to Candlestick Strength: Front Squat 5×60, 5×65, 5×70% Workout of the Day Fran 21-15-9 Thruster (95/65) Pull-upRead More

Mobility: Barbell Quad Smashing + Lax Ball Glute Roll Out Midline/Stability: 3rds Bottoms Up KB Carry 10 Single Leg RDL (each) 45sec L-sit Workout of the Day 800m Run 20 V-ups Rest 15sec 30sec Plank Rest 15sec 30sec R Side Plank 30sec L Side Plank 600m Run 20 V-ups Rest 15sec 30sec Plank Rest 15sec...Read More

Warm-up: 200m Run then 2rds of: 10 Banded Glute Lunge 10 Glute Bridge @1113 6 Push-up to Spiderman Strength: Back Squat 5×70, 4×80, 3×85, 2×90, 1×100% Workout of the Day L’Annie 50-40-30-20-10 DU Lunges Sit-upsRead More

Warm-up: 200m Run then 3rds of: 3 Wall Walk 10 Dislocates 10 OHS w/ pvc Strength: Strict Press 8×50, 8×60, 6×70, 4×75% Workout of the Day 10min AMRAP 5 HSPU 7 Power Clean (135/95) 9 T2BRead More

Warm-up: 200m Run then 3rds of: 10 Bird Dog 5 1 ¼ Front Squat w/ slam ball 10 Hollow Rock Strength: Deadlift 5×70, 4×75, 3×80, 2×85% Tabata With 1min rest in between movements Row for Cals Ball Slam (25/15) Strict Chin-up Med Ball Clean (20/14)Read More