Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 8 Straight Leg Raises Holding Plate 12 Overhead Plate Walking Lunges Strength: Every 2:30 x 4 sets Front Rack Reverse Alternating Lunges x 10 @2011 (barbell) Conditioning: Two Person Team 250/200m Row while Partner is: 1- Top of deadlift hold 135/95 2- Front rack hold...Read More

Warm-up: 200m Run then 3rds of: 5 ½ Kneeling Single Arm Dumbbell Press(each) @2111 8 Dumbbell Plank Drag 5 Ring Row or Strict Pull-up Strength: Push Press 3×6 @75-80% Conditioning: Every Minute on the Minute x 15min 1- 6 Dumbbell Shoulder to Overhead + 6 Dumbbell Front Squat 2- Single Arm Alternating Devil’s Press x...Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 3 Snatch Grip Romanian Deadlifts 3 Muscle Snatch 3 Power Snatch 3 Overhead Squats Strength: 15min to build to today’s 3RM Pause Front Squat @ 33X1 Conditioning: 500m Row Then 3rds 21 Double-unders 15 Power Snatch 96/65 9 Overhead SquatsRead More

Mobility: Ankles Skill: Pistols Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run/Row/Ski 20 Windshield Wipers holding ball 15 Ball Slam 10 Overhead Walking Lunges with Ball or Alternating Pistols 5 Deck Squat with ballRead More

Warm-up Strength: Deadlift Every 30sec for 12 sets 1 @75% of 1RM Conditioning: Masters Fitness Collective Online Qualifier Workout 5 Buy-in: 30 Box Jump Overs (24/20) then 10 Double Dumbbell Complexes (50/35) (60+ 35/25) 5 Deadlifts 4 Power Cleans 3 Front Squats Cash-out: 30 box jump-overs Time cap: 13 minutes **For a complex to count,...Read More

Warm-up Skill + Strength: Every 90sec x 24min (4 sets) 1- Single Dumbbell Overhead Walking Lunges x 12 each arm 2- Rope Climb x 60sec Legless or regular 3- Single Arm Alternating Kettlebell Swings x 20 + Bottom Goblet Hold x 20-30sec 4- Handstand Walking or Marching x 60sec Conditioning: 3-person team 150 Cal Assault...Read More

Warm-up Strength: Push Press 3×8 @70-75% You can increase across the 3 sets Conditioning: Second version scaled down As Many Rounds and Reps as Possible in 5min of: 400m Run Buy-in, then 12 Thrusters 12 Toes to Bar/Hanging Knee Raises) Rest 2min As Many Rounds and Reps as Possible in 5min of: 400m Run Buy-in,...Read More

Warm-up Strength: 15min to build to today’s 2RMPause Front Squat @33X1 Conditioning: Pulse Tribute Workout #OrlandoStrong 12 movements x 49 reps for the victims 2-person team 49 Russian Kettlebell Swings (53/35) 49 Hand Release Push-ups 49 Goblet Squats (53/35) 49 Pull-ups 49 Wall Balls (20/14) 49 Partner Ball Slam Sit-ups  49 Ball Slams (25/15) 49...Read More

Mobility: Hips Midline/Stability: 4 sets Copenhagen Plank x 30sec each leg Donkey Kicks x 5 reps + 15sec Handstand Hold Knee Tuck Hold on Parallettes x 30sec Bottoms Up Kettlebell Carry x gym length each arm Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run 20 Hand Plank Taps 20 Overhead...Read More

Nasal Breathing Warm-up: As Many Rounds and Reps as Possible in 8min of: 100m Run 4 Tempo Push-ups @1111 6 Box Step Overs 6 Power Clean & Jerk 6 Good Mornings Strength: Deadlift Every 45sec for 12 sets 1 rep @70% of 1RM Conditioning: 30 Burpee Box Jump Overs 30 Deadlifts 30 Lateral Burpees Over...Read More