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

Sunday Funday Wod 1- Parnter workout 14 Minutes-split how you wantRun 200M (together)4 Rope climbs 14 Shoulder to overhead 135/95Wod 2-10 Minutes 12 Burpees over a rower24 Cals on rower48 DoublesWod 3Two parts3 Minutes max cal skiStraight into 6 Minutes to find a 1 rep max of 1 Clean2 Hang cleans3 Front squatsRead More

8am-35 Minutes. Teams of 3Ski RowRun 400mSwitch when the runner comes back, more of each movement today because there are only 3 movements listed in the workout Warm-Up: 15:00, For Quality 1:00 Cardio Choice 20 Lateral Line Hops 10 Alternating Reverse Lunges5 Inchworm Push-Ups 10 Alternating Scorpions Conditioning 5 Sets 90 second AMRAP 12 American Kettlebell Swings 12 Line Facing Burpees -Max...Read More

Body Heat & Mobility Flow*** there are overhead squats in the workout today DON’T SKIP if you struggle with those, we can change them to back squats or front squats1:00 Cardio Choice:20/:20 World’s Greatest Stretch10/10 Arm Circles Forward & Backward10 Air Squats:15 Dead Hang + :15 Active Hang:30 Wrist & Forearm Stretch (on floor)General Prep2...Read More

Mobility and Bodyheat2:00 Cardio Choice:30/:30 Active Scorpion Stretch:30 Child’s Pose:30/:30 Active Pigeon StretchGeneral Prep2 Sets: For Quality10 Kettlebell Deadlift10 Scapular Push-Ups20 Alternating Plank Shoulder Taps10/10 Single Leg Glute Bridge:20/:20 Single Leg Glute Bridge HoldSpecific Prep2 Sets:3-5 Deadlifts @ light load3-5 Bench Press @ light load8 Russian Kettlebell Swings + 8 American Kettlebell Swings @ working...Read More

2 Sets: For Quality200m Run10 Deep Lunge Mountain Climbers250/200m Row8/8 Pendulum Lunges:30 Wall Sit Then3 Burpees to Target6 Dual Dumbbell Front Rack Walking Lunges @ Working Loads.“Run, Forrest, Run”3 Rounds for Time800m Run25 Burpees to Target*500/450m Row50ft (15m) Dual Dumbbell Front Rack Walking LungesDumbbells: 35/25lb, 15/12kgBurpees to Target: Just out of ReachLevel 2:3 Rounds for...Read More