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

General Prep2 Sets:1:00 Bike10 Down Dog Toe Touches10 Dual Dumbbell Deadlift10 Dual Dumbbell Front Squats5 No Jump BurpeesSpecific Barbell Prep2 Sets:3 Tall Muscle Cleans3 Front Squats3 Press in Split3 Hang Power Clean3 Hang Squat Cleans3 Split Jerks with 1 sec Pause in the Catch Then Add loads and Build to ~70% for Set 1 of...Read More

Mondays workout is below. Here is a preview of the week Strength & WeightliftingFocus: Barbell Complexes and Strength Primers for 1RMs next weekTuesday: Clean Complex (Power + Squat + Split Jerk)Thursday: Snatch Complex (Power + Squat, wave loading)Friday: Back Squat Doubles @ 80% (Front Squat Test Incoming)GymnasticsFocus: Muscle-Up Skill, and Toe to Bar Volume PacingMonday:...Read More

Sunday Funday Teams of 2coaches choice warm up14-Minute AMRAP 15 Syncro Dumbbell Snatches (50/35#) 30 Calorie Row (split as needed)15 synchro Devil Press30 Wall Balls (20/14# to 10/9′) (split as needed)200-ft Partner Sandbag Carry (150/100#) (both partners move together, may switch as needed)Wod 2Split as needed (except doubles you are both doing 30 before moving...Read More

8amTeams of 3, one person working at a time35 Minute Amrap40 Cal bike*40 Cal ski*40 Cal row* *team does 30 burpees (split how you want) between Rounds9amWarm Up:1:30 Row–2 Sets5/5 Single Arm Dumbbell Deadlifts10 Alternating Single Arm Dumbbell Swings10 Russian Twists10 second Hollow Hold5/5 Pendulum Lunges Workout 1000/900m row buy inThen 3 rounds25 KB swings25...Read More

Body Heat & Mobility Flow1:00 Cardio Choice:20/:20 World’s Greatest Stretch10 Arm Circles Forward & Backward10 Air Squats:20 Active Hang1:00 wrist 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 Muscle Snatch3 Position Power Snatch3 Position...Read More

3 Sets: For Quality200m Run / 1:00 Bike / 1:00 Row*10 Knee Hug + Lunge and Twist8/8 Inverted Hamstring Stretch10 Standing Calf Raise with 2 sec Iso Hold at top *Each Set Switch on either the bike, run, or row“Only Diesel”3 Sets: For Max Calories3:00 AMRAP400m RunMax Calorie BikeRest 1:30 – 3:00 AMRAP400m RunMax Calorie...Read More

2-3 Sets: For Quality:30-:45 Jump Rope:30 Down Dog to Up Dog10 Down Dog Toe Touches5 Inchworm Push-Ups5/5 Kettlebell Windmills10 Alternating Single Arm Kettlebell SwingsStrict PressEvery 90 seconds x 8 Sets3 Strict Press @ 70%+Coaching Notes, Strategy, and GoalsThe focus here is some good consistent volume at 70%+ on the Strict Press. The goal here is...Read More

10:00 For Quality1:00 Cardio Choice10 Deep Lunge Mountain Climbers10 Hollow Rocks10 Alternating Box Step-Ups10 Air Squats:15 Passive Hang + :15 Active Hang —Then take 5:00 – 8:00 to go through specific work for the Front Squat and Build to Working LoadsFront SquatEvery 2:30 x 5 SetsSet 1: 5 Reps @ 70%Set 2: 4 Reps @...Read More

Mondays workout is below. Here is your preview for the week. Strength & WeightliftingMonday: Clean & Jerk Volume under fatigueTuesday: Front Squat Progression (70–90%Wednesday: Strict Press VolumeFriday: Squat Snatch LadderGymnasticsTuesday: Toes to Bar, Overhead Lunge ControlWednesday: Push-Up Volume Under FatigueFriday: Chest to Bar Pull-Up LadderConditioningMonday: Barbell Grinder (C&J + Running)Tuesday: AMRAP with interference and core...Read More