Mobility Prep and Activation:30/:30 World’s Greatest Stretch5/5 Open Book Thoracic Rotations:30 Alternating Scorpions:20 Wrist Circles (each direction)General Movement Prep2 Sets: For Quality6/6 Half-Kneeling Windmills (light KB or DB or bodyweight)6/6 Single-Arm Overhead Lunges6 Box Jumps Specific Turkish Get-Up Prep and BuildBodyweight Turkish Get-Up (1 per side) focusing on smooth transitionsLight DB or KB: 1 per...Read More

Mobility Prep and Activation:30/:30 Active Pigeon Stretch:30/:30 Couch Stretch:15/:15 Quadruped Spinal CARS:30 Glute Bridge Iso HoldGeneral Movement Prep2 Sets: For Quality8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)6 Inchworm Push-Ups8/8 Dual Dumbbell Deadlifts (light)10 Hollow RocksSpecific Deadlift Prep and BuildEmpty Barbell: 5 RDL + 5 Deadlifts (Mid-Shin) Build to 55–60% Deadlift load for workout in...Read More

Mobility + Activation:30/:30 Active Pigeon Stretch:30/:30 Samson Lunge:15/:15 PVC Front Rack Mobility:30/:30 Band-Assisted Lat Stretch General Movement Prep2 Sets: For Quality10 Air Squats8 Push-Ups6 Bradford Press with Lockout + 4 Push Press6 Kipping Swings or Ring Rows:15 Dead HangPrimer (1-2 Round @ 50–60% Effort)200m Run8 Wall Balls6 Pull-Ups or Ring Rows4 Push Press @ Working...Read More

Mondays workout is below but here is a week previewMonday – August 25Power Clean Complex + “River Rapids”Focus: Develop barbell timing with a clean pull + clean EMOM complex, then transition to cyclical engine work with KB swings and ring dipsTuesday – August 26Chipper Focus – “Mountain Traverse”Stimulus: Long aerobic test / Full-body chipperFocus: Mixed...Read More

Wod 112 Minute cap20-30-40-50 Cal row Wall Balls*15 sandbag squats between rounds Wod 212 Minutes20 Synchro DB snatches16 Toes to bar20 Synchro db snataches 16 Bar muscle upsWod 3 6 Minutes 1 partner establishes a 3 rep max touch and go clean1 partner establishes a 1 rep max clean *one partner works at a time,...Read More

35 Minute Amrapteams of 3, one works at a time50 cal ski50 Cal bike50 Cal row**12 Sled pushes between rounds- Down and back is TWO9amWarm-Up3 Sets for Quality1:00 Bike Erg10 Hollow Body Flutter Kicks10 Tuck-Ups15 Reverse Lunges ConditioningEvery 7:00 x 5 Sets400m Run15/12 Calorie Ski Erg12 Alternating Dumbbell Hang Clean and Jerk12 Burpee Box Jump...Read More

Activation and Mobility20 Banded Pull Aparts20 Seated 90-90 Rotations20/20 X-Banded Side Steps General PrepFor Quality:10:00 AMRAP30 Plate Hops10/8 Push-Ups10 Cossack Squats (No Weight)10 Wallball Press, Moderate*Full range of motion with good lockout on presses.Specific PrepWarm-Up to Working Height on PVC Pipe Jumps as well as working weights on Dumbbell Bench Press“Tauros” For Time:5 Sets:24 Wall...Read More

General Prep2:00 Cardio Choice2 Sets10 PVC Pipe Passthroughs10 PVC Pipe Around the Worlds:15/:15 PVC Pipe Prayer Stretch2 Wall Walks + 10 sec Wall Facing Handstand Hold:30 Jump Rope Snatch Primerw/PVC3 Dip Shrug High Pull3 High Hang Muscle Snatch3 Overhead Squat3 Snatch Balance w/empty barbell3 Dip Shrug High Pull3 High Hang Muscle Snatch3 Overhead Squat3 Snatch...Read More

General Warm-Up2 Sets: For Quality200m Run10 V-Ups:10 Hollow Hold10/10 Single Leg Glute Bridges5/5 Single Arm Rotational Ring RowSkill ProgressionsRope Climb Skill Work“Running Through the Middle”8 Sets for Time200m Run10 Toes to Bar200m Run2/1 Rope ClimbRest: 1:00 between sets Rope Climb: 15ft (4.5m)Level 2:200m Run + 10 Alternating Toes to Bar + 200m Run + 1...Read More

Mobility Prep and Activation10/10 Hand to Hand Wrist Circles10 Alternating Arm Swings10 Back Slaps5/5 World’s Greatest Stretch10 Alternating Scorpions10 Alternating Iron Cross Stretch 1 x Barbell Complex as a Group.Warm-Up EMOM9:00 EMOMMinute 1: Cardio ChoiceMinute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain ClimbersMinute 3: “Barbell Complex” Barbell Complex: 3 High Hang Muscle Cleans...Read More