Body Heat & Mobility Flow400m Run:20/:20 World’s Greatest Stretch10 Arm Circles Forward & Backward10 Air Squats:20 Hanging Dead Hang or Scap Pull-Up Hold:30 Wrist & Forearm Stretch (on floor) General Prep2 Sets:4 Burpees6/6 Dumbbell Hang Muscle Snatch8 Scapular Pull-Ups + 8 Bar Kip Swings10 Barbell Overhead Squats Specific Barbell Primer2 Sets w/ Empty Barbell3 Position...Read More

General Warm-Up:2 Sets: For Quality1:00 Echo Bike10 Bootstrap Squats:30 Jump Rope1 Wall Walk + :15 Nose to Wall Handstand HoldPrimerPerform @ Working Pace1-2 Sets10/7 Calorie Echo Bike8 Wall Balls20 Double Unders2 Wall Walks“Mutt Cutts”Every 3:00 x 10 Sets12/9 Echo Bike15 Wall Balls30 Double Unders3 Wall WalksWall Ball: 20/14lb, 9/6kg, 10/9ft Level 2:Every 3:00 x 10...Read More

General Prep3 Sets: For Quality12 Alternating Box Steps8/8 Single Leg Barbell Romanian Deadlift10 Barbell Sumo Stance Good Morning12 Alternating V-Ups10 Banded Overhead PressSpecific Prep3-4 Sets2-4 Sumo Deadlifts3-5 Strict Press4-6 Alternating Dumbbell Step-Ups4-6 GHd Sit-Ups or modification Building towards working weights and movement patterns**** you can sub out the sumo deadlift for regular deadlift *** its...Read More

General Prep2-3 Sets: For Quality300/250m Row10 Kettlebell Deadlifts10 Deep Lunge Mountain Climber8 Scapular Pull-Ups8 Ring RowsStrength Test0:00 – 2:00 Max Unbroken Strict Pull-Ups2:00 – 7:00 Max Ring Rows*Rx : Body at Parallel to the FloorCoaching Notes, Strategy, and Goals The focus here is to choose an option for the Strict Pull-Ups that allows for 4+...Read More

Mondays workout is below. Here is a preview of the week Monday – August 4🛠️ 1RM Clean & Jerk + 1RM Front SquatStimulus: Max Load / CNS DemandFocus: Barbell mechanics, posture, and top-end strengthOptional lower-body accessory circuit to reinforce squat integrity. Tuesday – August 5🔥 “Samsonite… I Was Way Off!” (2 x 10:00 Intervals) +...Read More

2025 Kind of Like The Games Sunday Funday Teams of 2Wod 112 Minutes Amrap split how you want10 Wall Walks 30 single DB shoulder-to-overheads 70/5050 Doubles each (can go at the same time)30 toes-to-barsWod 212 Minute Amrap2 rounds split how you want35-calorie ski erg28 chest-to-bar pull-ups24 burpee box jump-oversIf you make it past 2 rounds,...Read More

8am Teams of 335 minute amrap400m runRow ski Burpee box get overs on the double high boxes. Switch when 400m runner gets back9amWarm-Up:3 Sets: For Quality1:00 Echo Bike10 Hollow Rocks10 V-Ups15 Air Squats Conditioning30 minute EMOM (6 rounds)minute 1: 15/11 Calorie Echo Bikeminute 2: 14 Alternating Dumbbell Snatchminute 3: 15/12 Calorie Rowminute 4: 10 Burpee...Read More

General Prep10:00, For Quality1:00 Cardio Choice10 Deep Lunge Mountain Climbers10 Air Squats10 Hollow Rocks:15 Passive Hang + :15 Active Hang Specific Barbell PrepTake 7 minutesTake the barbell to the rack and loosen up for the Back Squats with the focus on dialing in form and tackling 2 Reps at a time from 40-50% up to...Read More

General Prep2 Sets: For Quality:30 second Jump Rope10 Alternating Scorpions10 Alternating Iron Cross Stretch:20 Down Dog Calf Gas Pedals10 Down Dog Toe TouchesSpecific Barbell Prep3 Hang Muscle Snatch3 Hang Power Snatch3 Overhead Squats3 Hang Squat SnatchThen..3-5 Sets Building1 Power Snatch + 1 Squat Snatch, adding weight gradually to reach 70% for first working setSnatch Complex...Read More

3 Sets: For Quality200m Run15/12 Calorie Row10 Air Squats10/10 Bird Dog From Crawling10/10 Dead Bugs Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout“Inversely Correlated”For Time:10 Wall Walks200m Run30/24 Calorie Row40 Wall Balls500m Run Rest 3:00 500m Run40 Wall Balls30/24 Calorie Row200m Run10 Wall WalksWall Ball: 20/14lb,...Read More