Warm-up Strength: Push Press 5-4-3-3-3 Conditioning: 40 Pull-ups 10 Burpee Box Jump Overs 24/20 30 Russian Kettlebell Swings 53/35 10 Burpee Box Jump Overs 20 Strict Handstand Push-ups 10 Burpee Box Jump Overs Finish: 2-3 sets L-sit or Knee Tuck on Boxes x 30-45sec Paloff Hold x 30sec each sideRead More

Warm-up Strength: Take 20min to build to a 1RM Front Squat Conditioning: 10 Squat Cleans 750m Run 15 Front Squat 750m Run 20 Power Clean Rx 135/95 Rx+ 155/105 Finish: 60-90sec Couch Stretch each legRead More

Warm-up Strength: Take 20min to build to a 3RM Back Squat Conditioning: Every Minute on the Minute for 20min of: 1- Strict Handstand Push-ups x 6-8 reps 2- 10 Russian Kettlebell Swings + 10 Reverse Alternating Lunges ( 3- Max Calorie Row, Bike or Ski x 60sec 4- RestRead More

Mobility: Hips Midline/Stability: 4 sets1a) Copenhagen Plank x 30sec each side1b) Wall Walks x 45sec 1c) 5 Tuck-up to V-up Complex + 20sec Hollow Hold Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski 80ft Dumbbell Hex Carry 40ft Death March 10 Single Dumbbell Lungsters 10 Gorilla RowsRead More

Warm-up Strength: Deadlift 6×65% 4×75% 2×80% 2×85% 1×90% 1×90-95% Conditioning: 600m Run 10 Lateral Burpees Over the Barbell 15 Push Press 10 Lateral Burpees Over the Barbell 15 Thrusters 10 Lateral Burpees Over the Barbell 15 Hang Squat Cleans 10 Lateral Burpees Over the Barbell 600m Run Rx 115/75 Rx+ 135/95Read More

Warm-up Strength: 3 sets 1a) Bulgarian Split Squats @2111 x 8 each leg 1b) Strict Chin-ups @2111 x 8 reps Conditioning: Against a 2min Clock 250/200m Row Max Effort Toes to Bar Rest 2min and repeat for a total of 4 sets Finish: 3 sets 20 Dumbbell Tate Press 20 Dumbbell Skull Crushers 20 Dumbbell...Read More

Warm-up Strength: Front Squat 4×80% 3×85% 1×90% 1×95% Conditioning: 75 Double-unders Then 3rds of: 20 Alternating Dumbbell Snatches 20 Dumbbell Front Squats (2 DBs) Then, 75 Double-unders Rx 35/25 Rx+ 50/35Read More

Warm-up Strength: Take 20min to build to a 5RM Back Squat Conditioning: (Last Done on 12/2/20) As Many Reps as Possible in 7min of: Wall Balls (20/14) both to 10ft *Every minute on the minute, 5 Burpees *Start with burpees Finish: 3 sets Deadbug with med ball x 14 reps Single Arm Hand Plank x...Read More

Mobility: Thoracic Openers Skill: Turkish Get-ups Conditioning: Every Minute on the Minute x 20min 1- 10 Ball Slam + 10 Straight Leg Raises Holding Ball 2- 2 Wall Walk + 15sec Nose to Wall Hold 3- 60sec Max Effort Bike, Row, or Ski 4- RestRead More

Warm-up Strength: Deadlift 6×65% 3×75% 2×80% 1×85% 1×90% Conditioning: Tomorrow is Veteran’s Day, but since many people take Thursday’s off, we are doing a Hero workout today. “Twisted DT” courtesy of Invictus Masters As Many Rounds and Reps as Possible in 20min of “DT”:12 Deadlift9 Hang Power Clean6 Push-JerkFollowed by. . . 400m Run*Add one...Read More