Workout of the Day In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of: Against a 2 minute clock: Run 250m or Bike 15/10 Cals [...]

Warm Up Row 14/12 Cals Then 2 Rounds of: SA OH DB Carry x 50ft per Bar Tap x 10 Workout of the Day 18.1 Complete as many rounds as possible in 20 minutes of: TTB x 8 DB Hang Clean & Jerk x 10 [...]

Warm Up Row 250/200m (No Straps) Then 2 Rounds of: Cat Cow x 10 Prone T Spine Rotation x 5 per Wallslide x 10 Workout of the Day A. Press – Test 1RM Use the following percentages in [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft Bar Tap x 10 Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Every 2 minutes, for 6 minutes (3 [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Alt TGU x 1 (SLOW) Scap Pull Up x 5 Wallwalk x 1 (SLOW) Workout of the Day A. Complete as many HSPU as possible in 2 minutes B. Weighted Pull Up [...]

Warm Up Row 3 minutes Jumprope 2 minutes Hi/Lo Plank 1 minute Ankle, Hip, and Front Rack Mobility Workout of the Day A. Front Squat – Test 1RM Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set [...]

Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 40 minutes of: Row 1000m Double Under x 90 Wallball x 60 (20/14lbs to [...]

Warm Up Row or Run 250m Then 2 Rounds of: TGU x 2 per Deadhang 30 seconds Workout of the Day A. 4 Sets A1: RFESS x 8 (Right) @ 30X1 – Rest 45 seconds A2: RFESS x 8 (Left) @ 30X1 – [...]

Warm Up Row or Assault Bike 3 minutes Group PVC Drills 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Then 2 Rounds of: Hang Power Snatch x 5 Snatch Grip Push Press x 5 Snatch Balance x 5 [...]

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per Seated Wallslide x 10 Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Press x 2-3 [...]