Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 4 Pop A Squat 5 Ring Row 5 Shoulder Press Strength: Shoulder Press 3×4 @80-85% Conditioning: Mini Murph Mash Up Time Cap 30min 400m Run 5rds 5 Pull-up 10 Push Press 65/45   15 Front Squat 750m Run 5rds 5 Pull-up 10 Push-up 15 Air...Read More

Warm-up Strength: Sumo Deadlift 4×5 @21X2 Conditioning: 500m Row Buy-in, then 3rds of: 30 Sit-ups 20 Alternating Dumbbell Snatch 15 Single Dumbbell Box Step Overs 24/20 Rx 35/25 Rx+ 50/35Read More

Warm-up Strength: 3 sets Bulgarian Split Squats x 8 reps @3011 + 8 Unweighted Dynamic Jumping Bulgarian Squats Conditioning: Every Minute on the Minute x 20min 1- 6 Dumbbell Thruster + 4 Lateral Burpees Over the Dumbbell 2- 4 Dumbbell Hang Power Clean + 6 Front Rack Dumbbell Reverse Lunges 3- Bike 12/8 Cal or...Read More

Barbell Warm-up Strength: Back Squat 5 reps @ 75-80%3 reps @ 85-90%1 rep @ 90-95%8 reps @ 70-80%Rest 2 minutes between sets. Conditioning: As Many Rounds and Reps as Possible in 5min of: 400m Run Buy-in, then Max Rounds of: 30 Double-unders + 5 Hang Squat Cleans 155/105 Rest 3min As Many Rounds and Reps...Read More

Mobility: Shoulders/Lats Midline/Stability: 4 sets Copenhagen Plank x 30sec each L-sit or Knee Tuck on Parallettes ½ Kneeling Dumbbell Press @2011 x 6 each Conditioning: As Many Rounds and Reps as Possible in 16min of: 300m Run/Row/Ski 15 Russian Kettlebell Swings 12 Goblet Hold Reverse Lunges 9 Parallette Pass ThrusRead More

Barbell Warm-up Strength: Shoulder Press 3×6 @75-80% Conditioning: 30 Power Snatch 95/65 30 Pull-ups 30 Push-ups 20 Overhead Squats 20 Pull-ups 32 Push-ups 10 Squat Snatch 10 Pull-ups 10 Push-upsRead More

Warm-up Skills: Every Minute on the Minute x 16min 30sec 1- Ring or Bar Muscle-ups 2- Tuck-ups, V-ups, or Single Leg V-ups 3- Handstand Hold or Handstand Walk 4- Alternating Pistols or Pistol Negatives Conditioning: Last done on 2/25/20 As Many Reps as Possible in 5min of: Burpee Box Jump Overs 24/20 Finish: 10min Nasal...Read More

Warm-up Strength: 3 sets Bulgarian Split Squats x 8 reps @3011 + 8 Unweighted Dynamic Jumping Bulgarian Squats Rest 60sec then switch legs. Rest 90sec between sets. Conditioning: Every Minute on the Minute x 18min 1- 5 Dumbbell Lungsters 2- 10 Dumbbell Power Clean 3- Bike 12/8 Ca or Row 15/12 Cal Rx 35/25 Rx+...Read More

Warm-up: 200m Run then 3rds of: 3 Romanian Deadlift 3 Muscle Clean 3 Front Squat 3 Tall Clean 6 Bird Dog with 2sec hold at extension Strength: Back Squat 5 reps @ 75-80%3 reps @ 85-90%1 rep @ 90-95%10 reps @ 65-75%Rest 2 minutes between sets. Conditioning: As Many Reps as Possible in 5min of:...Read More

Mobility: Thoracic Opening Midline/Stability:  3 sets for qualityFalse Grip Isometric Ring Hold at Chest 2 x 10-15sec holdsBottoms Up Kettlebell Walk x 80ft each arm Half Kneeling Paloff Press x 10 reps each side 10 Tuck-up or V-up into 30sec Hollow Hold Conditioning: Every Minute on the Minute x 20min1) 5 Plank Burpee + 10...Read More