General Prep: (5-7 minutes)1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)–3 Rounds:10 Air Squats5/5 Single-Leg Glute Bridges5/5 Lateral Lunges15 Jump Rope (Single Unders or Penguin Taps)Mobility & Activation (5-7 Minutes):30 Wall Sit with Medball Squeeze:30/:30 Goblet Squat Ankle Mobility:30/:30 Banded Hip Opener:30 Kettlebell Dead-Bugs Hip Explosive Activation:2 Sets: For Quality5 Broad Jumps5 Tempo Back...Read More

General + Specific Prep (8-10min)2:00 Cardio Choice—3 Sets: For Quality12 Glute Bridge Banded Pull-Aparts5/5 Kettlebell Halos5/5 Kettlebell Windmill8 Tuck-Ups + 8 Alternating V-Ups:15 Nose to Wall Handstand Hold–Then take 3-5 min to load bars.StrengthStrict PressEvery 2:00 x 6 SetsSet 1: 5 Reps @ 75%Set 2: 3 Reps @ 80%Set 3: 1 Rep @ 85%Set 4:...Read More

Run a marathonApril FoolsGeneral Prep: (8min)8:00 minutes, For Quality12/9 Calorie Row8/8 single led RDL with kettlebell15 push ups 8 Russian Kettlebell Swings8 Goblet Cossack SquatsStrengthDeadlift Every 2:00 x 6 SetsSet 1: 5 Reps @ 75%Set 2: 3 Reps @ 80%Set 3: 1 Rep @ 85%Set 4: 5 Reps @ 75%Set 5: 3 Reps @ 80%Set...Read More

General Prep (8-10 min)400m Run:30 Alternating Scorpion Stretch:30 Alternating Iron Cross Stretch:20/:20 Samson Lunge–2 Sets: For Quality10 Ice Skater Hops10/10 Wrist Circles10/10 Alternating Arm Swings5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs Specific Barbell Prep (5-7 min)*Add Loads: Barbell off the floorBuild over the Course of 3-4 sets...Read More

We will get back to a group warm up on Sundays Warm up8 Minute Armap 200m Run10 kip swings 10 strict press with an empty bar 10 power cleans, empty barAfter 8 minutes take less than 8 minutes to build up to your barbell weightWod 1- 18 minutes- split how you want18-Min AMRAP 400m Run...Read More

8am 35 Minute ArmapTeams of TWO1000M Row200M farmer carry 50s,35s 100 meters each1000M ski50 Burpees1200M run (you go, i go 200m, so 3 times EACH) 9amif you dont want a partner divide numbers by 23 Rounds for Time with a Partner100 Double Unders80 Abmat Sit-Ups *****you can cut this to 60 if you want60 Wall...Read More

8:00 EMOMMinute 1: Cardio of ChoiceMinute 2: :20/:20 World’s Greatest StretchMinute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining TimeMinute 4: *Barbell Complex Barbell Complex10 Barbell Romanian Deadlift8 Tall Muscle Cleans6 Strict Press Specific Barbell Prep + Get to Working Loads (8-10 minutes)Perform 2 Cycles, Adding Loads Clean Pull Power...Read More

400m Run:40 Glute Bridge Hold:30 Down Dog Calf Gas Pedals:20/:20 Samson Stretch–2 Sets: For Quality6/6 Single Arm Ring Rows with Rotation10 Deep Lunge Mountain Climbers6 No Jump Burpees6 Jumping Pull-UpsSpend 5-10 minutes on rope climb progressions20 minute AMRAP3 rounds of:200m Run1 Rope Climb5-10-15 Burpee Pull-UpsRight into 3 rounds of:400m Run2 Rope Climbs20-25-Max Burpee Pull-Ups Rope...Read More

8-12 EMOM, 2-3 setsMinute 1: Cardio ChoiceMinute 2: 10 Russian KBS + 10 Goblet SquatsMinute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20inMinute 4: Mobilization Exercise Round 1: :20/:20 Second Pigeon StretchRound 2: :20/:20 World’s Greatest StretchRound 3: :60 Thoracic Squat Rotations—Specific Barbell Prep (4-6 min)Focus on bracing and breathing mechanics in the...Read More

2 Sets: for Quality:15 Hollow Hold20 Alternating V-Ups:30 second Wall Support Handstand Hold:15/:15 Single Arm Active Hang8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar10 Push upsThis is a lot to finish in an hour so start warming up to 70 perecnt of your bench right after the workoutBenchEvery 4:00 minutes...Read More