Trifecta Trifecta

Pocket WOD exercise library, hundreds of WOD’s updated daily!

Our extensive Lift and exercise library including demo exercise videos & equipment list. Track your progress while working out with our workout timers, WOD and Movement PR logs. Download today!

 

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Thursday 09.20.18
Row Push-Up Double-Unders Split Jerk Deadlift Strict Press Lunge shoulder-rolls dumbbell-strict-press

Thursday 09.20.18

Warm-Up A) EMOM for 9 minutes: 8 Calorie Row 4 Push-Ups B) EMOM for 6 minutes 8 Shoulder Rolls 16...

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Tuesday 09.18.18
Row Bike Kettlebell Swing Back Squat Broad Jump high-knees butt-kickers

Tuesday 09.18.18

Warm-Up A) 3 Rounds 20m High Knees 20m Butt kickers 20m Broad jump 30 seconds rest B) 3 Rounds: 1min...

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Monday 09.17.18
Box Jump Hang Clean Double-Unders Burpee Toes-to-Bar Squat Clean Deadlift Ball Slam Kipping Pull-Ups Plank Hold single-unders

Monday 09.17.18

Warm-Up A) Buy-in: 80 Double-Unders 4 Rounds of: 5 Box Jump, 20”/20” 5 Burpee 5 Pull-Ups Buy...

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Sunday 09.16.18
Box Jump Row Shoulder To Overhead Thrusters Power Snatch Burpee Over The Bar Kettlebell Swing Wall Balls Hand Release Push-Up Air Squat Hang Power Clean Lunge Dumbbell Snatch db-power-snatch

Sunday 09.16.18

Warm-Up A) 2 Rounds, 40sec work / 20 sec rest of: American Kettlebell Swing, 35#/26# Air Squat Calorie...

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Saturday 09.15.18
Row Run Front Squat Burpee Chest-To-Bar Pull-Ups Handstand Push-Up Air Squat Lunge Russian-Kettlebell-swing

Saturday 09.15.18

Warm-Up A) 4 Rounds of: 200m Run – Rest 60 seconds 200m Row B) 2 Rounds: 6 Burpees 12...

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Friday 09.14.18
Row Power Clean Power Snatch Sit-Up Wall Balls Muscle Up Lunge muscle-snatch

Friday 09.14.18

Warm-Up A) 3 Rounds of: 12 Wall Balls, 12#/10# 6 Overhead Lunges, with an empty barbell 6 Overhead...

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Thursday 09.13.18
Run Push-Up Double-Unders Toes-to-Bar Deadlift Jumping Pull-Up Ball Slam Strict Handstand Push-Up Plank Hold single-unders

Thursday 09.13.18

Warm-Up A) 3 Rounds: 200m Run 40 Single-Unders 60 seconds Plank Hold B) 2 Rounds: 15 Jumping...

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Wednesday 09.12.18
Box Jump Row Push-Up Sit-Up Wall Balls Sumo Deadlift High Pulls Strict Press Kipping Pull-Ups Step-Up

Wednesday 09.12.18

Warm-Up A)Every Minute on the Minute for 8 minutes: 2 Push-Ups 2 Pull-Ups 4 Step-Ups B) 3 Rounds: 6...

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Tuesday 09.11.18
Bike Wall Balls Back Squat Hang Power Clean Broad Jump Jumping Pull-Up Kipping Pull-Ups Goblet Squat high-knees butt-kickers one-legged-squat

Tuesday 09.11.18

Warm-Up A) 3 Rounds: 20m High Knees 20m Butt Kickers 20m Broad Jump 30 rest B)3 Rounds: 1min...

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Monday 09.10.18
Row Push Press Rope Climb Push-Up Double-Unders Power Clean Kettlebell Swing Kipping Pull-Ups Knee Raises Dumbbell Hang Power Clean Abmat Sit-Up

Monday 09.10.18

Warm-Up A) 0:00-3:00 AMRAP following at a 7/10 effort: 8 Dumbbell Hang Power Clean 30#/25# 8...

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Sunday 09.09.18
Row Run Power Clean Chest-To-Bar Pull-Ups Back Squat Air Squat Ring Row wall-sit bar-hang

Sunday 09.09.18

Warm-Up A) 2 Rounds: 500m Row – Rest 1 Minute 20 Air Squats 200m Run – Rest 1 Minute B)...

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Saturday 09.08.18
Row Double-Unders Power Snatch Overhead Squat Sit-Up Kipping Handstand Push-Up db-power-snatch muscle-snatch

Saturday 09.08.18

Warm-Up A) 3 Rounds of: 10 Calorie Row 10 Overhead Squat, with an empty barbell 10 Dumbbell...

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Friday 09.07.18
Box Jump Sit-Up Deadlift Strict Pull-Up Kettlebell Snatch Goblet Squat Step-Up Russian-Kettlebell-swing good morning bar-hang

Friday 09.07.18

Warm-Up A) For quality, not for time: 15 Russian Kettlebell Swings, 53#/35# 15 Sit-Ups 5 Step-Ups 10...

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Thursday 09.06.18
Row Bike Front Squat Burpee Thrusters Wall Balls Strict Press Dumbbell Snatch

Thursday 09.06.18

Warm-Up A) 3 Rounds: 15 Wall Balls, 14#/10# 150m Row B) 3 Rounds with an empty barbell: 3 Strict...

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Wednesday 09.05.18
Box Jump Double-Unders Power Clean Sit-Up GHD Sit-Up Hang Power Clean Ground-to-Overhead Strict Press Dumbbell Hang Clean good morning

Wednesday 09.05.18

Warm-Up A) 3 Rounds: 8 Dumbbell Hang Power Clean, 25lb/15lb 8 Box Jump, 24”/20” 16 Double-Unders *Sub...

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Tuesday 09.04.18
Row Push-Up Burpee Split Jerk Kettlebell Swing Muscle Up Strict Pull-Up Strict Press Kipping Handstand Push-Up Lunge shoulder-rolls

Tuesday 09.04.18

Warm-Up A) 2 Rounds: 12 cal Row 12 Lunges 12 Push-Ups B) EMOM x 6 rounds: Odd Minutes: 8 Shoulder...

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Monday 09.03.18
Row Run Front Squat Burpee Box Jump Clean and Jerk Back Squat Air Squat Ball Slam

Monday 09.03.18

Warm-Up A) 3 Rounds: 8 Burpee Box Jumps – Rest 30 sec 20 Air Squats – Rest 30 sec B) Run...

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Row Run Front Squat Thrusters Burpee Over The Bar Chest-To-Bar Pull-Ups Strict Pull-Up Wall Climb press

Sunday 09.02.18

Warm-Up A) 4 Rounds: 200m Run 10 Front Squats, with an empty bar 10 Press, with an empty bar B)...

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Saturday 09.01.18
Bike Push-Up Kettlebell Swing Wall Balls Deadlift Russian-Kettlebell-swing single-unders

Saturday 09.01.18

Warm-Up A) 3 Rounds: 15 Russian Swings, 53#/35# 15 Wall Balls, 14#/10# 15 Calorie Assault Bike B)...

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Friday 08.31.18
Row Push Press Push-Up Burpee Box Jump Sit-Up Bar Muscle Up Plank Hold shoulder-rolls

Friday 08.31.18

Warm-Up A)Every 2 Minutes for 5 rounds: 10 Shoulder Rolls 10 Push-Ups 10 Calorie Row B) 3 Rounds: 30...

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Thursday 08.30.18
Double-Unders Power Snatch Overhead Squat Snatch Wall Balls Deadlift Air Squat Walking Lunge

Thursday 08.30.18

Warm-Up A)5 min EMOM (every minute on the minute): 10 Wall Balls, 20lb/14lb 5 Walking Lunges B)...

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Wednesday 08.29.18
Row Run Front Squat GHD Sit-Up Dumbbell Thruster Abmat Sit-Up

Wednesday 08.29.18

Warm-Up A) 4 Rounds of: 250m Row Rest 30 seconds B) 20-15-10-5: Abmat Sit-Up 100m Run, after...

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Tuesday 08.28.18
Row Run Clean Overhead Squat Wall Balls Hang Power Clean Walking Lunge Hollow Hold Hang Power Snatch wall-sit

Tuesday 08.28.18

Warm-Up A) 2 rounds: 200m Row 200m Run 20 Walking Lunges B) 2 rounds of: 20 seconds Wall Balls 20...

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Monday 08.27.18
Box Jump Push-Up Sit-Up Toes-to-Bar Bench Press Strict Press Russian-Kettlebell-swing single-unders bar-hang

Monday 08.27.18

Warm-Up A) 5 Rounds: 20 sec work / 10 sec rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round...

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Sunday 08.26.18
Row Run Front Squat Double-Unders Sit-Up Wall Balls Ring Dip Lunge Plank Hold Dumbbell Snatch bar-hang

Sunday 08.26.18

Warm-Up A) 400m Run 1 Minute rest 200m Run 1 Minute Rest 100m Run 1 Minute Rest B) 3 Rounds: 10...

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Saturday 08.25.18
Box Jump Row Split Jerk Chest-To-Bar Pull-Ups Hand Release Push-Up Ball Slam Strict Press Lunge

Saturday 08.25.18

Warm-Up A) 4min AMRAP: 100m Row 10 Lunges, with Slam Ball 10 Ball Slams, 20# – Rest 30sec B)...

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Friday 08.24.18
Row Power Snatch Overhead Squat Burpee Over The Bar Snatch Air Squat overhead-lunge muscle-snatch

Friday 08.24.18

Warm-Up A) 4 Rounds – 2min of work each round (rest remaining time): 15 Calorie Row 10...

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Thursday 08.23.18
Row Front Squat Double-Unders Burpee Thrusters Wall Balls Walking Lunge wall-sit

Thursday 08.23.18

Warm-Up A) 12min AMRAP: 400m Row 20 Walking Lunges 10 Burpees – Rest 2 Minutes. Repeat B)...

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Wednesday 08.22.18
Row Push-Up Double-Unders Burpee Deadlift Burpee Pull-Up Kipping Pull-Ups Kipping Ring Dips Russian-Kettlebell-swing single-unders

Wednesday 08.22.18

Warm-Up A) 10 min AMRAP: 200m Row 30 seconds Rest B)6 Rounds: 8 Russian Kettlebell Swings 8...

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Tuesday 08.21.18
Box Jump Row Push-Up Double-Unders Sit-Up Toes-to-Bar Bench Press Strict Press Ring Row Kipping Pull-Ups

Tuesday 08.21.18

Warm-Up A) 8 min AMRAP: 500m Row Then, as many rounds in remaining time: 3 Pull-Ups 6 Push-Ups 9...

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Monday 08.20.18
Row Squat Clean Muscle Up Back Squat Air Squat Strict Pull-Up Lunge Russian-Kettlebell-swing

Monday 08.20.18

Warm-Up A) 3 Rounds: 20 seconds Air Squats 10 seconds rest B) 2 Rounds: 10 Lunges 10 Russian...

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Sunday 08.19.18
Run Dips Kipping Pull-Ups Dumbbell Hang Power Clean Plank Hold Dumbbell Snatch bar-hang

Sunday 08.19.18

Warm-Up A) 400M Run 1 minute Rest 200M Run 1 minute Rest B) 2 Rounds: 10 Dumbbell Snatches,...

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Saturday 08.18.18
Run Power Clean Deadlift Plank Hold muscle-clean

Saturday 08.18.18

Warm-Up A) 5 min time cap: Plank Hold -Every time you break, 20 Double Under and 10 Ball Slam...

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Friday 08.17.18
Row Sit-Up GHD Sit-Up Hand Release Push-Up Strict DB Press press

Friday 08.17.18

Warm-Up A) 5 Rounds: 250m Row 10 Strict Dumbbell Press, 20lb/10lb 10 GHD Sit-Ups Rest 45 Seconds *Sub...

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Thursday 08.16.18
Run Burpee Kettlebell Swing Toes-to-Bar Deadlift Farmer Carry Ring Row Kipping Pull-Ups bent-over-row

Thursday 08.16.18

Warm-Up A) 3 Rounds: 50yd Farmer Carry, 53lb/35lb 20 sec rest *Rest 60 seconds between sections...

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Wednesday 08.15.18
Run Double-Unders Sit-Up Kettlebell Swing Wall Balls Back Squat Air Squat single-unders

Wednesday 08.15.18

Warm-Up A) 4 Rounds 2 min each round-rest remaining time 50yd Run 5 KettleBell Swing 35lb/26lb 7...

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Tuesday 08.14.18
Row Overhead Squat Dumbbell Snatches Jumping Squat muscle-snatch hang-snatch

Tuesday 08.14.18

Warm-Up A) Every Minute on the Minute for 5 min: 100m Row 5 Jumping Squats B)3 Rounds with...

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Monday 08.13.18
Push-Up Chest-To-Bar Pull-Ups Bar Muscle Up Bench Press Ring Dip Strict Pull-Up Ball Slam Ring Row Dips Kipping Pull-Ups Plank Hold

Monday 08.13.18

Warm-Up A) 4 Rounds: 14 Ball Slams, 20lb/10lb 7 Push-Ups 30 seconds Plank Hold (right side) 30...

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Sunday 08.12.18
Row Run Bike Double-Unders Burpee Sit-Up Toes-to-Bar Deadlift Jumping Squat single-unders

Sunday 08.12.18

Warm-Up A) In 6 minutes: Minute 1: 8 Assault Bike Cal 2 Burpees Minute 2: 8 Assault Bike Cal 2...

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Saturday 08.11.18
Row Front Squat Hang Squat Snatch Hang Squat Clean Wall Balls

Saturday 08.11.18

Warm-Up A) 1 Round: 400m Row 10 Wall Balls, 14#/10# 300m Row 10 Wall Balls 200m Row 10 Wall...

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Friday 08.10.18
Box Jump Burpee Box Jump Burpee Kettlebell Swing Deadlift Back Squat Kipping Pull-Ups bar-hang bent-over-row

Friday 08.10.18

Warm-Up A) 90 sec to complete each stage, rest remaining time before moving onto the next stage 5...

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Thursday 08.09.18
Bike Front Squat Power Clean Clean Front Rack Lunge Ring Dip Medicine Ball Clean muscle-clean

Thursday 08.09.18

Warm-Up A) 10-8-6-4-2: Assault Bike Cal Med Ball Clean 20lb/14lb Sit-Up B) 3 Rounds with an...

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Wednesday 08.08.18
Row Push Press Split Jerk Front Rack Lunge Dumbbell Snatches Ball Slam Strict Press Lunge strict-chin-up

Wednesday 08.08.18

Warm-Up A) 4min time cap: 100m Row 10 Lunges 10 Ball Slams, 20# Rest 20sec B) 3 Rounds with...

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Tuesday 08.07.18
Run Burpee Sit-Up Wall Balls Back Squat Lunge single-unders

Tuesday 08.07.18

Warm-Up A) Every 3 Minutes for 4 rounds: 200m Run 15 Wall Balls, unbroken 14#/10# 10 Burpees B)...

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Monday 08.06.18
Row Power Clean Power Snatch Hand Release Push-Up Kipping Pull-Ups muscle-snatch snatch-balance shoulder-rolls

Monday 08.06.18

Warm-Up A) 3 Rounds 2min of work each round (rest remaining time): 200m Row 10 Shoulder Rolls,...

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Sunday 08.05.18
Row Double-Unders Burpee Sit-Up Plank Hold single-unders

Sunday 08.05.18

Warm-Up A) 500m Row – 1 Minute Rest 250m Row – 1 Minute Rest B) 2 Rounds: 30 Single-Unders 20sec...

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Saturday 08.04.18
Box Jump Hand Release Push-Up Handstand Push-Up Bench Press Bear Crawl Sumo Deadlift High Pull Barbell Step-Up Plank Hold jumping-jack

Saturday 08.04.18

Warm-Up A) 20m Bear Crawl 20 Jumping Jacks 10 Hand-Release Push-Ups B) 3 Rounds with an empty...

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Friday 08.03.18
Row Run Overhead Squat Sit-Up Lunge Dumbbell Snatch muscle-snatch

Friday 08.03.18

Warm-Up A) 3 Rounds: 100m Row (sprint) 8 Dumbbell Snatch, 40lb/20lb – Rest 30 sec 16...

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Thursday 08.02.18
Row Double-Unders Kettlebell Swing Deadlift Farmer Carry Medicine Ball Clean Strict Pull-Up Dumbbell Hang Power Clean Russian-Kettlebell-swing

Thursday 08.02.18

Warm-Up A) 4 Rounds, One Round every 2 min: 10 Med Ball Cleans 20lb/14lb 25yd Farmer Carry...

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Wednesday 08.01.18
Push Press Kettlebell Swing Muscle Up Sprint Walking Lunge Ring Dip Strict Press Dips Kipping Ring Dips side-plank-hold

Wednesday 08.01.18

Warm-Up A) 3 Rounds: 45 sec Side Plank Hold, RT 20 sec rest 45 sec Side Plank Hold, LT 20 sec...

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Tuesday 07.31.18
Run Front Squat Burpee Power Clean Clean Burpee Over The Bar Front Rack Lunge Sit-Up Goblet Squat

Tuesday 07.31.18

Warm-Up 2 Rounds: 100m Run 10 Goblet Squats 10 Sit-Ups 3 Rounds with an empty bar: 3 Muscle...

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Monday 07.30.18
Push-Up Back Squat Air Squat Jumping Pull-Up Kipping Pull-Ups Lunge Goblet Squat Plank Hold leg-kick

Monday 07.30.18

Warm-Up 4 Rounds: 30sec Plank Hold 15 Goblet Squats, with a light kettlebell 3 Rounds: 10 Lunges 10...

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Sunday 07.29.18
Row Run Burpee Thrusters Wall Balls

Sunday 07.29.18

Warm-Up 3 Rounds: 1min Row 1min Run 3 Rounds: 10 Wall Balls 5 Burpees 3 Rounds: 10 American...

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Saturday 07.28.18
Push-Up Split Jerk Box Jump Over Wall Climb Strict Press Lunge Jumping Lunges strict-chin-up

Saturday 07.28.18

Warm-Up 3 rounds of: 1 Wall Walk 4 Push-Up 8 Jumping Lunges – Rest 20 sec 4 Min EMOM: 4...

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Friday 07.27.18
Run Power Snatch Overhead Squat Sit-Up Snatch muscle-snatch snatch-balance shoulder-rolls

Friday 07.27.18

Warm-Up 2 rounds: 100m Run 10 Shoulder Rolls, with a PVC pipe 10 Sit-Ups 2 Rounds: 10 Overhead...

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Thursday 07.26.18
Double-Unders Burpee Hand Release Push-Up Bench Press Bear Crawl Dips jumping-jack

Thursday 07.26.18

Warm-Up 20m Bear Crawl 20 Jumping Jacks 10 Hand-Release Push-Ups 3 rounds: 10 Bench Presses, with...

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Wednesday 07.25.18
Row Deadlift Romanian Deadlift Strict Pull-Up Ring Row good morning

Wednesday 07.25.18

Warm-Up 1000m Row 15 Romanian Deadlifts, with a bar 3 Rounds with an empty bar: 12 Good Mornings 12...

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Tuesday 07.24.18
Row Back Squat Lunge Goblet Squat high-knees butt-kickers one-legged-squat

Tuesday 07.24.18

Warm-Up 2 Rounds: 200m Row 15 Goblet Squats, with a light kettlebell 2 Rounds: 20 Lunges 20...

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Monday 07.23.18
Row Run Front Squat Clean Power Snatch Burpee Over The Bar muscle-clean shoulder-rolls

Monday 07.23.18

Warm-Up 2 Rounds: 200m Row 1min Rest 200m Run 2 Rounds: 10 Front Squats, with a PVC pipe 10...

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Sunday 07.22.18
Row Run Ring Row Kipping Pull-Ups Plank Hold Dumbbell Snatch inchworm shoulder-rolls

Sunday 07.22.18

Warm-Up 3 Rounds: 1min Row 1min Plank 3 Rounds: 5 Inchworms 10 Shoulder Rolls 3 Rounds: 10...

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Saturday 07.21.18
Box Jump Push-Up Sit-Up Kettlebell Swing Strict Press Ring Row press shoulder-rolls

Saturday 07.21.18

Warm-Up 2 Rounds: 10 Shoulder Rolls, with a PVC pipe 10 Push-Ups, close grip 2 Rounds: 5 Strict...

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Sunday 07.29.18
Row Run Burpee Thrusters Wall Balls

Sunday 07.29.18

Warm-Up 3 Rounds: 1min Row 1min Run 3 Rounds: 10 Wall Balls 5 Burpees 3 Rounds: 10 American...

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Friday 07.20.18
Row Front Squat Wall Balls GHD Sit-Up Walking Lunge Dumbbell Walking Lunge

Friday 07.20.18

Warm-Up 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m...

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Thursday 07.19.18
Row Power Clean Deadlift V-Up Russian-Kettlebell-swing good morning tap-swing

Thursday 07.19.18

Warm-Up 3 Rounds: 15 cal Row 15 Russian Kettlebell Swings 3 Rounds with an empty bar: 12 Good...

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Wednesday 07.18.18
Run Push-Up Bench Press Strict Pull-Up Dips Ring Muscle Ups

Wednesday 07.18.18

Warm-Up 1600m Run 3 Rounds with an empty bar: 5 Bench Presses 5 Strict Pull-Ups Strength 3...

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Tuesday 07.17.18
Box Jump Row Overhead Squat Chest-To-Bar Pull-Ups muscle-snatch snatch-balance

Tuesday 07.17.18

Warm-Up 2 Rounds: 500m Row – Rest 1 Minute 2 Rounds: 10 Overhead Squats, with a PVC pipe 10...

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Monday 07.16.18
Row Run Front Squat Back Squat Air Squat

Monday 07.16.18

Warm-Up 4 Rounds: 200m Run 15 Air Squats Strength 3 sets x 5 reps Back Squat Objective: find...

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Sunday 07.15.18
Row Run Chest-To-Bar Pull-Ups Bar Muscle Up Handstand Hold Kipping Handstand Push-Up Strict Handstand Push-Up bar-hold

Sunday 07.15.18

Warm-Up 5 Rounds: Row 20sec Sprint pace 40sec Recovery pace Then: 5 Rounds: Run 20sec Sprint...

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Saturday 07.14.18
Box Jump Push Press Push-Up Sit-Up Kettlebell Swing Strict Press Ring Row Step-Up strict-chin-up

Saturday 07.14.18

Warm-Up 2 Rounds: 200m Row 10 Close Grip Push-Ups 10 Ring Rows 10 Step-Ups, on a 20-inch box 2...

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Friday 07.13.18
Front Squat Hang Clean Thrusters Burpee Over The Bar Toes-to-Bar Wall Balls side-lunge muscle-clean

Friday 07.13.18

Warm-Up 500m Row Then 2 rounds: 10 Side Lunges, Left 10 Side Lunges, Right 10 Wall Balls, 12#/10# B)...

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Thursday 07.12.18
Row Push-Up Double-Unders Bench Press Ring Dip Ring Row single-unders db-power-clean

Thursday 07.12.18

Warm-Up 3 Rounds: 10cal Row 10 Push-Ups 20 Single-Unders 3 Rounds, with an empty bar: 5 Bench...

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Wednesday 07.11.18
Row Run Wall Balls Back Squat Air Squat Walking Lunge Lunge inchworm high-knees butt-kickers

Wednesday 07.11.18

Warm-Up A) 2 Rounds: 200m Row 20 High Knees 20 Butt Kickers 10 Lunges (5 Each Leg) 10 Squats 5...

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Tuesday 07.10.18
Box Jump Row Overhead Squat Chest-To-Bar Pull-Ups Walking Lunge side-lunge muscle-snatch snatch-balance hang-snatch

Tuesday 07.10.18

Warm-Up 500m Row Then, 2 rounds: 10 Side Lunges, Left 10 Side Lunges, Right 10 Walking Lunges,...

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Monday 07.09.18
Row Power Clean Deadlift Strict Pull-Up Strict Press Ring Row Lunge side-plank-hold good morning

Monday 07.09.18

Warm-Up 3 Rounds: 15 cal Row 30 sec Side Plank, L 30 sec Side Plank, R 15 Ring Rows 3 Rounds,...

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Sunday 07.08.18
Row Bike Double-Unders Burpee Kettlebell Swing Toes-to-Bar Kipping Handstand Push-Up

Sunday 07.08.18

Warm-Up 5 Minute Row or Bike at a conversational pace Then, 10 Rounds: 20 sprint pace Bike...

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Saturday 07.07.18
Row Knees-to-Elbows Push-Up Split Jerk Dumbbell Thruster Wall Climb Strict Press Lunge

Saturday 07.07.18

Warm-Up 3 rounds of: 1 Wall Walk 4 Push-Ups 6 Knees-to-Elbows 20 sec Rest 4 min EMOM: 4 Strict...

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Friday 07.06.18
Row Front Squat Hang Clean Double-Unders Power Snatch Toes-to-Bar Air Squat Dumbbell Snatches Walking Lunge side-lunge muscle-clean

Friday 07.06.18

Warm-Up 500m Row Then, 2 rounds: 10 Side Lunges, Left 10 Side Lunges, Right 10 Walking Lunges,...

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Thursday 07.05.18
Row Chest-To-Bar Pull-Ups Back Squat Air Squat Lunge inchworm high-knees butt-kickers

Thursday 07.05.18

Warm-Up A) 2 Rounds: 200m Row 20 High Knees 20 Butt Kickers 10 Lunges (5 Each Leg) 10 Squats 5...

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Wednesday 07.04.18
Row Run Kettlebell Swing Deadlift Dumbbell Walking Lunge Strict Pull-Up Strict Press Lunge Plank Hold inchworm good morning

Wednesday 07.04.18

Warm-Up 3 Rounds: 15 cal Row 5 Inchworms, with a Push-Up 30 sec Plank Hold 3 Rounds with an...

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Tuesday 07.03.18
Row Push-Up Double-Unders Burpee Box Jump Bench Press Ring Row Kipping Handstand Push-Up Strict Handstand Push-Up single-unders

Tuesday 07.03.18

Warm-Up 3 Rounds: 10cal Row 10 Push-Ups 20 Single-Unders B) 3 Rounds with an empty bar: 5 Bench...

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Monday 07.02.18
Row Overhead Squat Wall Balls Walking Lunge Hang Power Snatch side-lunge muscle-snatch snatch-balance power-clean-and-jerk

Monday 07.02.18

Warm-Up 500m Row Then, 2 rounds: 10 Side Lunges, Left 10 Side Lunges, Right 10 Walking Lunges,...

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Sunday 07.01.18
Row Double-Unders Kettlebell Swing Wall Balls Back Squat Walking Lunge Ring Muscle Ups Goblet Squat Plank Hold Hollow Hold side-lunge kettlebell-deadlift wall-sit

Sunday 07.01.18

Warm-Up 1 Round: 500m Row 10 Side Lunges, Left 10 Side Lunges, Right 10 Walking Lunges 3 Rounds: 10...

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Saturday 06.30.18
Row Kettlebell Swing Deadlift Burpees Over Rower Strict Pull-Up Ring Row inchworm good morning butt-kickers tap-swing

Saturday 06.30.18

Warm-Up 3 Rounds: 1min Row 20 Buttt Kickers 10 Tap Swings 3 Rounds: 10 Ring Rows 10 Good Mornings,...

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Friday 06.29.18
Box Jump Row Push-Up Ring Dip Strict Press Ring Row Step-Up strict-chin-up press

Friday 06.29.18

Warm-Up 2 Rounds: 200m Row 10 Close Grip Push-Ups 10 Ring Rows 10 Step-Ups, on a 20inch box 2...

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Thursday 06.28.18
Run Front Squat Double-Unders Power Clean Power Snatch Overhead Squat Kettlebell Swing Wall Balls Hang Power Clean Bear Crawl Broad Jump Russian-Kettlebell-swing single-unders

Thursday 06.28.18

Warm-Up 400m Run Then 3 rounds: 10m Broad Jump 10m Bear Crawl 15 Russian Kettlebell Swings 2...

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Wednesday 06.27.18
Row Burpee Back Squat Sumo Deadlift High Pulls Air Squat Lunge inchworm good morning high-knees overhead-lunge

Wednesday 06.27.18

Warm-Up A) 2 Rounds: 200m Row 20 High Knees 20 Butt Kickers 10 Lunges (5 Each Leg) 10 Squats 5...

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Tuesday 06.26.18
Row Run Push-Up Thrusters Split Jerk Hang Power Clean Strict Press Lunge banded-pull-apart

Tuesday 06.26.18

Warm-Up A) 2 Rounds: 500m Row 20 Banded Pull Aparts 10 Push-Ups, with a pause at the top of...

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Monday 06.25.18
Box Jump Row Run Kettlebell Swing Toes-to-Bar Deadlift Strict Press Walking Lunges Bar Plank Hold inchworm good morning strict-chin-up

Monday 06.25.18

Warm-Up 3 Rounds: 15 calorie Row 5 Inchworms with a Push-Up 30 seconds Plank Hold B) 3 Rounds: 10...

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Sunday 06.24.18
Row Knees-to-Elbows Power Snatch Overhead Squat Snatch Sprint Broad Jump Jumping Squat

Sunday 06.24.18

Warm-Up A) Agility Primer, 3 Rounds: 7 Jumping Squats 4 Knees-to-Elbows 3 Broad Jumps B) 3...

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Saturday 06.23.18
Row Bike Knees-to-Elbows Burpee Sit-Up Toes-to-Bar Hand Release Push-Up Bench Press Bear Crawl Strict Pull-Up V-Up Strict Press

Saturday 06.23.18

Warm-Up A) For Completion: 9 Hand Release Push-Up 3 Burpee 7 Hand Release Push-Up 5 Burpee 5...

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Friday 06.22.18
Front Squat Air Squat Dumbbell Snatches Dumbbell Thruster Jumping Lunges Strict DB Press Abmat Sit-Up single-unders

Friday 06.22.18

Warm-Up Primer 50 sec work/10 sec rest 30 sec work/30 sec rest 15 sec work/45 sec rest 40 Air...

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Thursday 06.21.18
Row Run Burpee Chest-To-Bar Pull-Ups Handstand Push-Up Sprint Walking Lunge Strict Press side-plank-hold

Thursday 06.21.18

Warm-Up A) 3 Rounds: 30 sec Side Plank Hold RT 15 sec rest 30 sec Side Plank Hold LT 15 sec...

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Wednesday 06.20.18
Row Run Push-Up Double-Unders Back Squat Air Squat Walking Lunge Farmer Carry overhead-carry

Wednesday 06.20.18

Warm-Up A) Tempo work, 3 Rounds: 3:2:0 (3 sec down, 2 sec bottom hold, full speed up) 5 Air...

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Tuesday 06.19.18
Box Jump Double-Unders Power Clean Deadlift Dumbbell Hang Power Clean single-unders

Tuesday 06.19.18

Warm-Up A) 4 Rounds: 4 Dumbbell Hang Power Clean 25lb/15lb 8 Box Jumps 24”/20” 12 Double-Unders *Sub...

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Monday 06.18.18
Box Jump Double-Unders Power Snatch Wall Balls Deadlift Hand Release Push-Up Sprint Strict Pull-Up Dips Kettlebell Windmill Plank Hold

Monday 06.18.18

Warm-Up A) 4 Rounds: 5 Hand-Release Push-Ups 4 Box Jumps 20 sec Rest 3 Strict Pull-Ups 20yd...

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Sunday 06.17.18
Box Jump Run Front Squat Knees-to-Elbows Power Snatch Overhead Squat Broad Jump Jumping Squat Walking Lunges Bar

Sunday 06.17.18

Warm-Up A) Agility Primer, 3 Rounds: 7 Jumping Squats 4 Knees-to-Elbows 3 Broad Jump B) 4:00...

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Saturday 06.16.18
Row Run Bike Double-Unders Burpee Hand Release Push-Up Air Squat Bench Press side-plank-hold

Saturday 06.16.18

Warm-Up A) Core Primer, 3 Rounds: R Side Plank Hold 20 sec 5 Burpee L Side Plank Hold 20 sec –...

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Friday 06.15.18
Box Jump Power Clean Kettlebell Swing Chest-To-Bar Pull-Ups Farmer Carry Kipping Pull-Ups Abmat Sit-Up

Friday 06.15.18

Warm-Up 5min AMRAP: 8 Kettlebell Swing 35lb/26lb 10 yd Bear Crawl 4 Box Jump 30”/24” B) 3 Rounds,...

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Thursday 06.14.18
Burpee Box Jump Toes-to-Bar Wall Balls Deadlift Hand Release Push-Up Sprint Overhead Walking Lunge Bear Crawl Strict Pull-Up L-Sit

Thursday 06.14.18

Warm-Up A) 5 Min time cap: 4 Hand Release Push-Ups 20 yd Bear Crawl 40 yd Sprint 3 Burpee Box...

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Wednesday 06.13.18
Row Double-Unders Power Snatch Sit-Up Chest-To-Bar Pull-Ups Sprint Plank Hold

Wednesday 06.13.18

Warm-Up A) Tabata, 4 rounds: 20 sec work / 10 sec rest Double-Unders *Sub with single-unders B)...

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Tuesday 06.12.18
Push-Up Burpee Sit-Up Back Squat Air Squat Kipping Pull-Ups Lunge

Tuesday 06.12.18

Warm-Up A) 3 Rounds, 30 sec work, 15 sec rest: Sit-Up Burpee Lunge B) Barbell Technique, 3...

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Monday 06.11.18
Double-Unders Burpee Box Jump Burpee Overhead Squat Ball Slam Strict Press Dips Plank Hold

Monday 06.11.18

Warm-Up A) 4 Rounds: 7 Ball Slams 20lb/10lb 7 Burpees 30 sec Plank Hold (right side) 30 sec...

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Sunday 06.10.18
Run Double-Unders Burpee Box Jump Sit-Up Snatch Dumbbell Snatches single-unders

Sunday 06.10.18

Warm-Up A) 90 sec to complete each stage. Rest remaining time on the clock before moving onto...

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Saturday 06.09.18
Box Jump Row Double-Unders Burpee Clean Snatch Wall Balls GHD Sit-Up Deadlift Farmer Carry Medicine Ball Clean Strict Pull-Up Abmat Sit-Up

Saturday 06.09.18

Warm-Up A) 4 Rounds, one round every 2 min: 10 Med Ball Cleans 20lb/14lb 25yd Farmer Carry...

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Friday 06.08.18
Run Bike Front Squat Knees-to-Elbows Push-Up Clean and Jerk Toes-to-Bar Snatch Wall Balls Wall Climb Jumping Squat

Friday 06.08.18

Warm-Up A) 4 rounds of: 1 Wall Walk 4 Push-Up 6 Knees-to-Elbows Rest 20 sec B) 5 Min EMOM: 8...

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Thursday 06.07.18
Bike Push-Up Burpee Sprint Walking Lunge Strict Pull-Up Ring Row side-plank-hold dumbbell-box-stepover

Thursday 06.07.18

Warm-Up A) 3 Rounds: 30 sec Side Plank Hold (Right) 15 sec rest 30 sec Side Plank Hold (Left) 15...

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Wednesday 06.06.18
Row Run Thrusters Sit-Up Back Squat Air Squat Kipping Pull-Ups Walking Lunges Bar

Wednesday 06.06.18

Warm-Up A) 3 Rounds of: 12 Sit-Ups 10 Air Squats 8 Thrusters, with an empty bar 100m Run Strength Back...

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Tuesday 06.05.18
Row Run Bike Knees-to-Elbows Power Clean Kipping Handstand Push-Up Dumbbell Hang Power Clean

Tuesday 06.05.18

Warm-Up A) 3 Rounds: 20 sec Knees-to-Elbows @ Max Effort 20 sec rest 20 sec Kipping Handstand...

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Monday 06.04.18
Run Push-Up Burpee Thrusters Kettlebell Swing Handstand Push-Up Sprint Bench Press Walking Lunge Bear Crawl Ball Slam Dips Kipping Pull-Ups

Monday 06.04.18

Warm-Up A) 3 min AMRAP: 6 Kettlebell Swings, 35lb/26lb 6 Push-Ups 20yd Bear Crawl *Rest 1 min...

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Sunday 06.03.18
Box Jump Run Double-Unders Burpee Box Jump Toes-to-Bar Wall Balls Back Squat Dumbbell Snatches Abmat Sit-Up single-unders

Sunday 06.03.18

Warm-Up A) 3 Rounds: 8 Burpee Box Jumps 30 sec rest 10 Wall Balls 14lb/10lb 30 sec rest B)...

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Saturday 06.02.18
Push-Up Burpee Kettlebell Swing Wall Balls Bench Press Strict Pull-Up Ball Slam Duck Walk Kettlebell Windmill

Saturday 06.02.18

Warm-Up A) 1-2-3-4-5-4-3-2-1 reps of: Strict Pull-Up Burpee Ball Slam 20lb/10lb *sub ball slam...

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Friday 06.01.18
Push-Up Double-Unders Power Clean Sprint Farmer Carry Strict Pull-Up Wall Climb Kipping Pull-Ups Kipping Ring Dips Dumbbell Hang Power Clean single-unders

Friday 06.01.18

Warm-Up A)In 7 min complete: 0-3min: 4 Dumbbell Hang Power Cleans 25lb/15lb 4 Push-Ups 40yd...

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Thursday 05.31.18
Run Sprint Walking Lunge Handstand Walk Turkish Get Up Strict Press L-Sit side-plank-hold

Thursday 05.31.18

Warm-Up A) 3 Rounds: 45 sec Side Plank Hold (right) 20 sec rest 45 sec Side Plank Hold (left) 20...

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Wednesday 05.30.18
Box Jump Row Run Bike Power Snatch Overhead Squat Sit-Up Kettlebell Swing Chest-To-Bar Pull-Ups Snatch Dips Lunge

Wednesday 05.30.18

Warm-Up A) 3 Rounds: Each round 2 min, rest remaining time 50yd Run 5 Kettlebell Swing 35lb/26lb 7...

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Tuesday 05.29.18
Box Jump Run Front Squat Double-Unders Overhead Squat Toes-to-Bar Chest-To-Bar Pull-Ups Bar Muscle Up Kipping Handstand Push-Up Kipping Pull-Ups Plank Hold Abmat Sit-Up

Tuesday 05.29.18

Warm-Up A. 4 Rounds of: 200m Run 3 Kipping Pull-Ups 6 Front Squat, with empty bar B. 3 rounds...

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Monday 05.28.18
Box Jump Row Run Double-Unders Deadlift Air Squat Overhead Walking Lunge Bar Facing Burpee Bench Dips Knee Raises single-unders

Monday 05.28.18

Warm-Up A. 3 Rounds of: 3 Box Jumps 20” 5 Deadlifts, with empty bar 3 Knee Raises 20 Double-Unders...

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Sunday 05.27.18
Row Burpee Sit-Up Snatch Wall Balls Walking Lunge Jumping Squat Sumo Deadlift High Pull Barbell Kettlebell Windmill Dumbbell Snatch

Sunday 05.27.18

Warm-Up A) For Completion 1-3-5-3-1 Burpee Kettlebell Windmill (Right & Left) *Athlete...

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Saturday 05.26.18
Run Bike Burpee Sit-Up Toes-to-Bar Bench Press Handstand Walk Dips

Saturday 05.26.18

Warm-Up A) Primer: 3 Rounds, 1:30 min each: 200m Run B) 3:00 min AMRAP: 4 Burpees Rest 10 seconds 5...

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Friday 05.25.18
Row Front Squat Thrusters Chest-To-Bar Pull-Ups Wall Balls GHD Sit-Up Hand Release Push-Up Bar Muscle Up Kipping Pull-Ups

Friday 05.25.18

Warm-Up A) 4 Rounds: 250m Row 5 Kipping Pull-Up 10 GHD Sit-Up *Sub row with 200m Run *Sub GHD...

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Thursday 05.24.18
Row Run Double-Unders Burpee Sit-Up Sprint Walking Lunge Strict Press side-plank-hold

Thursday 05.24.18

Warm-Up A) 3 Rounds: 30 sec Side Plank Hold R 15 sec rest 30 sec Side Plank Hold L 15 sec rest *use...

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Wednesday 05.23.18
Row Bike Knees-to-Elbows Burpee Kettlebell Swing GHD Sit-Up Deadlift Sprint Bear Crawl Strict Pull-Up

Wednesday 05.23.18

Warm-Up A) 5min AMRAP: 8 Kettlebell Swing 35lb/26lb 40 yd Sprint 4 Knees-to-Elbows Rest 20...

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Tuesday 05.22.18
Box Jump Row Run Power Clean Clean Hand Release Push-Up Sprint Strict Pull-Up

Tuesday 05.22.18

Warm-Up A) 4 Rounds 5 Hand Release Push-Up 4 Box Jump Rest 20 sec 3 Strict Pull-Up 20yd Sprint Rest...

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Monday 05.21.18
Toes-to-Bar Hand Release Push-Up Handstand Push-Up Back Squat Sprint Overhead Walking Lunge Wall Climb Walking Lunges Bar Plank Hold

Monday 05.21.18

Warm-Up A) For Completion: 20yd Sprint 9 Hand Release Push-Up 12 Toes-to-Bar 40yd Sprint 7...

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Sunday 05.20.18
Run Burpee Box Jump Hand Release Push-Up Air Squat Strict Pull-Up Jumping Pull-Up Ball Slam Floor Press Crab Crawl Knee Raises Sumo Deadlift High Pull Barbell

Sunday 05.20.18

Warm-Up A) Tabata 4 Rounds 20 sec work/10 sec Rest *1 round = 3 movements completed including...

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Saturday 05.19.18
Front Squat Burpee Thrusters Kipping Ring Dips Lunge Abmat Sit-Up Ski Erg

Saturday 05.19.18

Warm-Up A) 3 Rounds: 6 Burpees 12 Lunges Rest 20 seconds 4 Kipping Ring Dips 8 Ab Mat Sit-Up B)...

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Friday 05.18.18
Shoulder To Overhead Hang Clean Burpee Overhead Squat Hand Release Push-Up Bear Crawl Strict Press Dips

Friday 05.18.18

Warm-Up A) For Completion: 7 Hand Release Push-Up 3 Burpee 5 Hand Release Push-Up 5 Burpee 3...

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Thursday 05.17.18
Box Jump Row Run Kettlebell Swing Wall Balls Deadlift Handstand Walk side-plank-hold

Thursday 05.17.18

Warm-Up A) Row 500m *Sub option: Run 200m/Rest 15 sec Run 200m B) 2 Rounds 30 sec R Side Plank...

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Wednesday 05.16.18
Run Burpee Box Jump Power Clean Kettlebell Swing Ball Slam Kettlebell Snatch

Wednesday 05.16.18

Warm-Up A) Primer 3 Rounds: 45 sec Kettlebell Swings 35lb/26lb Rest 15 sec 45 sec Ball Slam Rest...

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Tuesday 05.15.18
Row Run Bike Knees-to-Elbows Toes-to-Bar Back Squat Jumping Squat Walking Lunges Bar Kettlebell Windmill

Tuesday 05.15.18

Warm-Up A) 3 Rounds: 100m Run 8 Jumping Squat 4R/4L Kettlebell Windmill (light) B) 12-9-6: Barbell...

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Monday 05.14.18
Clean Chest-To-Bar Pull-Ups Air Squat Bench Press Strict DB Press Abmat Sit-Up single-unders

Monday 05.14.18

Warm-Up A) Primer: Minute 1: 50 sec work/10 sec rest Minute 2: 30 sec work/30 sec rest Minute...

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Sunday 05.13.18
Run Burpee Power Clean Power Snatch Sit-Up Handstand Push-Up Broad Jump db-power-snatch

Sunday 05.13.18

Warm-Up A) 2 min: 200m Run AMRAP Dumbbell Power Snatch 35lb/25lb 2 min: 200m Run AMRAP Sit-Up *...

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Saturday 05.12.18
Burpee Sit-Up Kettlebell Swing Toes-to-Bar Wall Balls Back Squat Lunge

Saturday 05.12.18

Warm-Up A) 3 Rounds, 30 sec work/15 sec rest: Sit-Up Burpee Lunge B) Barbell Technique, 3 rounds: 4...

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Friday 05.11.18
Box Jump Power Clean Clean Kettlebell Swing Snatch Farmer Carry Bear Crawl Dips

Friday 05.11.18

Warm-Up 5:00 Running Clock: 8 Kettlebell Swings 35lb/26lb 10yd Bear Crawl 4 Box Jumps 30”/24” B)...

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Thursday 05.10.18
Box Jump Push Press Double-Unders Burpee Air Squat Strict Press side-plank-hold

Thursday 05.10.18

Warm-Up A) Core Primer, 3 Rounds: R Side Plank Hold 20 sec 5 Burpees L Side Plank Hold 20 sec Rest...

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Wednesday 05.09.18
Row Burpee Sit-Up Toes-to-Bar Hang Squat Clean Deadlift Air Squat Bar Facing Burpee Strict Pull-Up Kettlebell Windmill

Wednesday 05.09.18

Warm-Up A) Row 500m @ 2:00 pace *Sub row with 400m Jog 3-6-9: Kettlebell Windmill R/L (light) Burpee Deadlift...

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Tuesday 05.08.18
Push-Up Overhead Squat Chest-To-Bar Pull-Ups Bench Press Shuttle Sprint Wall Climb Kipping Pull-Ups Plank Hold

Tuesday 05.08.18

Warm-Up A) 5:00 Running Clock: 40yd Shuttle Sprint (20yd out-20yd back) 4 Kipping Pull-Up 2...

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Monday 05.07.18
Run Front Squat Rope Climb Double-Unders Burpee Kettlebell Swing Air Squat Walking Lunges Bar Russian-Kettlebell-swing

Monday 05.07.18

Warm-Up A) 2 rounds: 200m Run 20 Double-Unders 9 Kettlebell Swings 35lb/26lb 7 Air Squats *Sub...

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Sunday 05.06.18
Knees-to-Elbows Hang Squat Snatch Power Snatch Overhead Squat Sit-Up Push Jerk Hang Power Clean Sprint Broad Jump Jumping Squat

Sunday 05.06.18

Warm-Up A) Agility Primer, 2 Rounds: 7 Jumping Squat 4 Knees-to-Elbows 3 Broad Jump B) Sprints...

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Saturday 05.05.18
Row Burpee Box Jump Over Double-Unders Wall Balls Hand Release Push-Up Sprint Bear Crawl Strict Press L-Sit

Saturday 05.05.18

Warm-Up A) 4 Min Running Clock: 4 Hand Release Push-Up 10yd Bear Crawl 40yd Sprint 3 Burpee...

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Friday 05.04.18
Double-Unders Burpee Power Clean Power Snatch Overhead Squat Deadlift Handstand Walk Dips Kettlebell Windmill side-plank-hold

Friday 05.04.18

Warm-Up A) 2 Rounds: 15 sec R Side Plank Hold 15 sec L Side Plank Hold 6 Burpees Rest 20 B)...

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Thursday 05.03.18
Row Bike Front Squat Hand Release Push-Up Air Squat Sprint Broad Jump Strict DB Press

Thursday 05.03.18

Warm-Up A) 4 Rounds: 12 cal Assault Bike 8 Strict Dumbbell Press 20lb/10lb 3 Broad Jumps *...

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Wednesday 05.02.18
Box Jump Power Clean Toes-to-Bar Deadlift Farmer Carry Strict Pull-Up Jumping Squat Plank Hold

Wednesday 05.02.18

Warm-Up A) 3 Rounds: 100m Farmer Carry 35lb/26lb 3 Box Jumps 30”/24” 1:00 Plank Hold Rest 30...

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Tuesday 05.01.18
Run Double-Unders Burpee Chest-To-Bar Pull-Ups Bench Press Kipping Handstand Push-Up Kipping Pull-Ups Strict Handstand Push-Up

Tuesday 05.01.18

Warm-Up A) 8 min Running clock: Even minutes: 8 Burpees Odd minutes: 30 Double-Unders * Sub...

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Monday 04.30.18
Front Squat Kettlebell Swing Back Squat Bar Facing Burpee Bear Crawl Lunge Walking Lunges Bar

Monday 04.30.18

Warm-Up A) Primer x3 Rounds: 20yd Bear Crawl 9 Kettlebell Swing 11 Lunge – Rest 30 sec B)...

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Sunday 04.29.18
Run Double-Unders Snatch Sprint Kettlebell Windmill Dumbbell Snatch side-plank-hold single-unders

Sunday 04.29.18

Rest day, or: Warm-Up A) 2 rounds: 30 sec work/15 sec rest Kettlebell Windmill (go light) Side...

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Saturday 04.28.18
Bike Front Squat Push-Up Double-Unders Sit-Up Sprint Farmer Carry Broad Jump Jumping Squat Kipping Pull-Ups

Saturday 04.28.18

Warm-Up A) 4:00 running clock: 40 yd Sprint 7 Jumping Squats 4 Kipping Pull-Ups * Rest 90 sec...

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Friday 04.27.18
Box Jump Row Run Thrusters Power Clean Kettlebell Swing Deadlift Bench Dips Ring Muscle Ups

Friday 04.27.18

Warm-Up A) 3 rounds: Row 1 min 4 Box Jumps 30”/24” 12 Kettlebell Swings Rest 25 sec * Sub row...

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Thursday 04.26.18
Burpee Box Jump Burpee Toes-to-Bar Wall Balls Strict Press Lunge Plank Hold front-rack-hold db-clean-and-jerk

Thursday 04.26.18

Warm-Up A) Primer x4: 3 Burpees 6 Lunges 1min Plank Hold Rest 20 sec B) Tempo Work x3: 5 Strict...

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Wednesday 04.25.18
Row Run Burpee Clean and Jerk Deadlift Back Squat Air Squat Broad Jump Strict Pull-Up L-Sit

Wednesday 04.25.18

Warm-Up A) Primer x2: 200m Run 15 Air Squats 6 Burpees 15 sec L-Sit Rest 30 sec B) Barbell...

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Tuesday 04.24.18
Box Jump Run Knees-to-Elbows Double-Unders Power Snatch Wall Balls Hand Release Push-Up Burpee Pull-Up Sprint Turkish Get Up Strict DB Press

Tuesday 04.24.18

Warm-Up A) 9-7-5 of: Hand Release Push-Up Turkish Get-Up (go light) Knee-to-Elbow B) 4:00 running...

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Monday 04.23.18
Row Burpee Box Jump Kettlebell Swing Back Squat Jog Air Squat Sprint Kipping Pull-Ups Walking Lunges Bar Plank Hold

Monday 04.23.18

Warm-Up A) Primer x6 @90 sec rounds: 50yd Sprint + 50yd Jog * 50yd print, then jog 50yd back....

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Sunday 04.22.18
Run Hang Squat Snatch Burpee Power Snatch Hand Release Push-Up Jumping Squat Kettlebell Windmill Plank Hold

Sunday 04.22.18

Warm-Up A) Primer x2: 5R/5L Kettlebell Windmill (light weight) 3 Hand Release Push-Up 50yd...

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Saturday 04.21.18
Row Run Bike Burpee Farmer Carry Jumping Pull-Up Strict Press L-Sit Strict DB Press

Saturday 04.21.18

Warm-Up A) Tabata x5: 20 sec work / 10 sec rest Burpee + Jumping Pull Up *complete 1 burpee...

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Friday 04.20.18
Box Jump Row Power Clean Power Snatch Handstand Push-Up Sprint Strict Pull-Up Lunge Plank Hold

Friday 04.20.18

Warm-Up A) 4:00 Running Clock: 8 Lunges 4 Hand Release Push-Ups 30 sec Plank Hold B) Primer: 4...

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Thursday 04.19.18
Front Squat Double-Unders Clean Wall Balls

Thursday 04.19.18

Warm-Up A) 8 Minute running clock: Odd minutes: 10 Wall Ball 20lb/14lb Even minutes: 25 Double...

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Wednesday 04.18.18
Run Rope Climb Thrusters Kettlebell Swing Deadlift Sprint Farmer Carry Broad Jump Dips Jumping Squat Kettlebell Windmill Plank Hold side-plank-hold

Wednesday 04.18.18

Warm-Up A) 2 Rounds: 4 R/L Kettlebell Windmill (go light) 30 sec Side Plank Hold R Broad Jump...

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Tuesday 04.17.18
Run Burpee Sit-Up Bench Press Dumbbell Walking Lunge Strict Pull-Up Jumping Lunges Strict DB Press

Tuesday 04.17.18

Warm-Up A) Primer: 3 x 2 Min Rounds: 200m Run 4 Burpee B) Tempo Work x4 Rounds: 1:0:3 (1 second...

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Monday 04.16.18
Run Burpee Box Jump Sit-Up Wall Balls Back Squat Air Squat Man Maker Walking Lunges Bar

Monday 04.16.18

Warm-Up A) 5:00 running clock: 40yd Run 7 Wall Ball 20lb/14lb 7 Sit-Up   – 20 sec...

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Sunday 04.15.18
Double-Unders Thrusters Power Snatch Sit-Up Sprint Plank Hold single-unders

Sunday 04.15.18

REST DAY, OR: Warm-Up A) Tabata x 4: 20 sec work / 10 sec rest Double-Unders *Sub with single-unders B)...

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Saturday 04.14.18
Row Front Squat Push-Up Thrusters Air Squat

Saturday 04.14.18

Warm-Up A) Tempo work: 3:3:0 (3 sec down, 3 sec bottom hold, full speed up) 5 Air Squats Rest...

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Friday 04.13.18
Run Burpee Power Clean Sit-Up Toes-to-Bar Strict Pull-Up

Friday 04.13.18

Warm-Up A) Primer: 200m Run x 3 @ 1:30 min rounds B) 3:00 min Running Clock: 4 Burpee Rest...

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Thursday 04.12.18
Run Knees-to-Elbows Push-Up Burpee Sprint Farmer Carry Medicine Ball Clean Wall Climb Strict Press Kipping Ring Dips Knee Raises Lunge

Thursday 04.12.18

Warm-Up A) Block Warmup 7:00 min running clock 0:00-3:00 4 Knee Raises 3 Push-Ups 40 yd Sprint 3:00-4:00 Rest 4:00-7:00 1...

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Wednesday 04.11.18
Row Sit-Up Kettlebell Swing Deadlift Air Squat Dips

Wednesday 04.11.18

Warm-Up A) 10-8-6-4 Kettlebell Swing 35lb/26lb Air Squat – Rest 20sec *Sub Kettlebell...

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Tuesday 04.10.18
Row Run Push-Up Double-Unders Sit-Up Kettlebell Swing Wall Balls GHD Sit-Up Handstand Push-Up Bench Press Ring Push Up Strict Pull-Up Ring Row Kipping Pull-Ups Strict Handstand Push-Up single-unders

Tuesday 04.10.18

Warm-Up A) 4 Rounds: 250m Row 5 Kipping Pull Up 10 GHD Sit Up * Sub row with 200m run * Sub...

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Monday 04.09.18
Box Jump Double-Unders Overhead Squat Back Squat Sprint Handstand Walk Kipping Ring Dips Walking Lunges Bar

Monday 04.09.18

Warm-Up A) 4:00 Running Clock 3 Box Jump 30”/24” (or high as possible) 6 Barbell Back Squat 18...

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Sunday 04.08.18
Knees-to-Elbows Burpee Kettlebell Swing Snatch Sprint Bench Press Bear Crawl

Sunday 04.08.18

Warm-Up A) 5:00 Running Clock 8 KB Swing 35lb/26lb 40 yd Sprint 4 Knee to Elbow Rest 20 sec B)...

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Saturday 04.07.18
Box Jump Row Run Knees-to-Elbows Burpee Chest-To-Bar Pull-Ups Wall Balls Hand Release Push-Up Sprint Bench Press Strict Pull-Up Dips

Saturday 04.07.18

Warm-Up A) 4 Rounds: 5 Hand Release Push-Up 4 Box Jump – Rest 20 sec 3 Strict Pull-Up 20yd...

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Friday 04.06.18
Box Jump Row Run Front Squat Burpee Sit-Up Wall Balls Sprint Crab Crawl Jumping Squat Sumo Deadlift High Pull Barbell Plank Hold

Friday 04.06.18

Warm-Up A) 6:00 Running Clock 11 Sit-Ups 10yd Crab Crawl Rest 15 sec 9 Jumping Squats 8 Burpees Rest...

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Thursday 04.05.18
Bike Overhead Squat Wall Balls Hand Release Push-Up Strict Press Lunge

Thursday 04.05.18

Warm-Up A) Tabata 5 cycles(20 sec work, 10 sec rest): Lunge Wall Ball 20lb/14lb Hand Release...

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Wednesday 04.04.18
Row Double-Unders Toes-to-Bar Deadlift Farmer Carry Strict Pull-Up Kettlebell Windmill Plank Hold Mountain Climber

Wednesday 04.04.18

Warm-Up A) 4 Rounds: 15 Double Unders 50yd Farmer Carry (moderate load, don’t exceed 53lb KB) –...

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Tuesday 04.03.18
Box Jump Run Power Clean Kettlebell Swing Toes-to-Bar Deadlift Broad Jump Medicine Ball Clean Wall Climb

Tuesday 04.03.18

Warm-Up Set a clock for 9:00 min: A) 0:00 – 3:00 min 1 Wall Walk 4 Toes-to-Bar 8 Med...

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Monday 04.02.18
Bike Burpee Wall Balls Back Squat Sprint Handstand Walk Walking Lunges Bar side-plank-hold

Monday 04.02.18

Warm-Up A) 3 Rounds: 30 sec Side Plank Hold RT 15 sec rest 30 sec Side Plank Hold LT 15 sec...

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Sunday 04.01.18
Box Jump Row Burpee Power Clean Sit-Up Chest-To-Bar Pull-Ups Hand Release Push-Up Sprint Dumbbell Snatches Jumping Squat Kipping Pull-Ups Kettlebell Windmill

Sunday 04.01.18

REST DAY, OR: Warm-Up A) For Completion, 1-3-5-3-1: Burpee Kettlebell Windmill (Right &...

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Saturday 03.31.18
Run Front Squat Double-Unders Wall Balls Back Squat Air Squat Dips Handstand Kick-Up Strict DB Press

Saturday 03.31.18

Warm-Up A) 5 Roundsб 25 sec work / 10 sec rest: Wall Balls 20lb/14lb – Rest Double Unders –...

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Friday 03.30.18
Toes-to-Bar Hand Release Push-Up Sprint Bench Press Strict Pull-Up Strict Press Plank Hold

Friday 03.30.18

Warm-Up A) For Completion: 20yd Sprint 9 Hand Release Push-Ups 12 Toes-to-Bar 40yd Sprint 7...

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Thursday 03.29.18
Box Jump Run Burpee Box Jump Deadlift Farmer Carry Strict Pull-Up Bench Dips Kipping Ring Dips Sumo Deadlift High Pull Barbell

Thursday 03.29.18

Warm-Up A) 3 Rounds: 1:00 Farmer Carry 53lb/35lb 20 sec Rest *Change the carry to a static...

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Wednesday 03.28.18
Row Knees-to-Elbows Push-Up Power Clean Kipping Handstand Push-Up Dumbbell Hang Power Clean

Wednesday 03.28.18

Warm-Up A) 3 Rounds: Knees-to-Elbows 20 sec @ Max Effort 20 seconds rest Kipping Handstand...

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Tuesday 03.27.18
Box Jump Run Burpee Box Jump Sit-Up Kettlebell Swing Back Squat Air Squat Farmer Carry Lunge Walking Lunges Bar

Tuesday 03.27.18

Warm-Up A) 3 Rounds 2 min each round-rest remaining time 50yd Run 5 KettleBell Swing 35lb/26lb 7...

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Monday 03.26.18
Row Bike Burpee Bench Press Ball Slam Jumping Squat Plank Hold

Monday 03.26.18

Warm-Up A) 4 Rounds: 7 Ball Slams 20lb/10lb 7 Burpees 30 seconds Plank Hold (right side) 30...

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Sunday 03.25.18
Bike Front Squat Burpee Snatch Hang Power Clean Sprint Ring Dip Kipping Ring Dips Plank Hold

Sunday 03.25.18

Warm-Up A) 5 Min Running Clock Minute 1: 10 Assault Bike Cal 2 Burpees Minute 2: 8 Assault...

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Saturday 03.24.18
Row Thrusters Sit-Up Chest-To-Bar Pull-Ups GHD Sit-Up Strict DB Press

Saturday 03.24.18

Warm-Up A) 6 Rounds of: 250m Row 6 Strict Dumbbell Press 20lb/10lb 10 GHD Sit-Up Rest 45 Seconds *Substitute...

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Friday 03.23.18
Front Squat Double-Unders Burpee Toes-to-Bar Wall Balls Dumbbell Deadlift Dumbbell Thruster Wall Climb

Friday 03.23.18

Warm-Up A) 3 Rounds: 9 Wall Balls 14lb/8lb 7 Toes-to-Bar – Rest 20 seconds 5 Front Squats,...

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Thursday 03.22.18
Row Run Push-Up Kettlebell Swing Handstand Push-Up Sprint Bench Press Bear Crawl Ball Slam

Thursday 03.22.18

Warm-Up A) 3 min AMRAP: 6 Kettlebell Swing 35lb/26lb 6 Push-Up 20yd Bear Crawl *Rest 1:00 between...

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Wednesday 03.21.18
Row Bike Double-Unders Sit-Up Kettlebell Swing Wall Balls Back Squat Medicine Ball Clean Walking Lunges Bar

Wednesday 03.21.18

Warm-Up A) 10-8-6-4-2 Assault Bike Cal Med Ball Clean 20lb/14lb Sit-Up *Rest 90 seconds between...

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Tuesday 03.20.18
Box Jump Double-Unders Power Clean Muscle Up Sprint Farmer Carry Dumbbell Hang Power Clean

Tuesday 03.20.18

Warm-Up A) 4 Rounds: 20yd Farmer Carry 53lb/35lb 40 yd Sprint – Rest 20 Seconds 3 Box...

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Monday 03.19.18
Row Burpee Box Jump Deadlift Dumbbell Snatches Strict Pull-Up Kipping Pull-Ups

Monday 03.19.18

Warm-Up A) 90 sec to complete each stage. 4 Burpee Box Jumps 24”/20” 16 Dumbbell Snatchesrp...

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Sunday 03.18.18
Row Bike Thrusters Power Snatch Kettlebell Swing Sprint Ring Dip Bench Dips Jumping Squat

Sunday 03.18.18

Warm-Up A) 10-9-8-7-6-5-4-3-2-1: Jumping Squats Kettlebell Swing 35lb/26lb 20yd Sprint B)...

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Saturday 03.17.18
Front Squat Burpee Box Jump Wall Balls Deadlift Shuttle Sprint Farmer Carry Handstand Walk Kipping Handstand Push-Up Walking Lunges Bar

Saturday 03.17.18

Warm-Up A) 3 Rounds: 12 Burpee Box Jump – Rest 30 seconds 24 Wall Balls 14lb/10lb –...

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Friday 03.16.18
Row Push Press Burpee Wall Balls Hand Release Push-Up Sumo Deadlift High Pulls Dumbbell Snatches Shuttle Sprint Strict Press

Friday 03.16.18

Warm-Up A) Tabata 8 rounds: 20 seconds work / 10 seconds rest 20yd Shuttle Sprint Burpees B)...

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Thursday 03.15.18
Row Run Burpee Power Clean Back Squat Overhead Walking Lunge Dumbbell Thruster Dips Knee Raises

Thursday 03.15.18

Warm-Up A) Run 400m x 3 sets – Rest 30 seconds between rounds B) 2 Rounds: 1 min Row...

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Wednesday 03.14.18
Box Jump Double-Unders Back Squat Burpee Pull-Up Ring Dip Dumbbell Hang Power Clean Abmat Sit-Up

Wednesday 03.14.18

Warm-Up A) 3min Running Clock: 10 Ab Mat Sit-Up Rest 20 seconds B) 4 Rounds: 4 Dumbell Hang...

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Tuesday 03.13.18
Bike Front Squat Power Snatch GHD Sit-Up Deadlift Strict Pull-Up Butterfly Pull-Ups

Tuesday 03.13.18

Warm-Up A) 4 Rounds, 2 min of work each round (rest remaining time): 12 Deadlift, with empty...

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Monday 03.12.18
Row Run Front Squat Bench Press Walking Lunge Sumo Deadlift High Pull Barbell

Monday 03.12.18

Warm-Up 4 Rounds: 200m Run 12 Walking Lunge 8 Sumo Deadlift High Pull * Perform with an empty...

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Sunday 03.11.18
Box Jump Row Bike Hang Squat Snatch Jumping Squat Hang Power Snatch

Sunday 03.11.18

REST DAY, OR: Warm-Up 5 Rounds, 2min of work each round(rest remaining time): 250m Row 10...

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Saturday 03.10.18
Front Squat Double-Unders Burpee Box Jump Overhead Squat Wall Balls Bar Muscle Up Dumbbell Snatches Shuttle Sprint Farmer Carry Ring Muscle Ups Walking Lunges Bar

Saturday 03.10.18

Warm-Up A) 3 Rounds: 12 Burpee Box Jump – Rest 30 seconds 24 Wall Ball 14lb/10lb –...

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Friday 03.09.18
Box Jump Front Squat Double-Unders GHD Sit-Up Deadlift Farmer Carry Medicine Ball Clean

Friday 03.09.18

Warm-Up A) 5 Rounds, one round every 2 min: 10 Med Ball Cleans 20lb/14lb 25yd Farmer Carry...

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Thursday 03.08.18
Box Jump Run Sprint Strict Press Kipping Ring Dips Strict DB Press

Thursday 03.08.18

Warm-Up 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 12 Kipping Ring Dips – Rest 30...

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Wednesday 03.07.18
Row Double-Unders Kettlebell Swing Toes-to-Bar Deadlift Walking Lunge Strict Pull-Up Knee Raises Mountain Climber

Wednesday 03.07.18

Warm-Up A) 9-7-5 reps of: Walking Lunge Toes-to-Bar Deadlift, with an empty bar B) Accumulate...

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Tuesday 03.06.18
Push-Up Double-Unders Kettlebell Swing Air Squat Bench Press Bear Crawl Abmat Sit-Up

Tuesday 03.06.18

Warm-Up A) 50 Air Squats -Every 10 reps, hold the bottom position of the Air Squat for 20 sec B)...

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Monday 03.05.18
Run Wall Balls Deadlift Back Squat Strict Press Kipping Handstand Push-Up Walking Lunges Bar Seated DB Press

Monday 03.05.18

Warm-Up 200m Run 5 Wall Balls 20lb/14lb 200m Run 10 Wall Balls 20lb/14lb 200m Run 20 Wall Balls...

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Sunday 03.04.18
Row Push-Up Double-Unders Air Squat Bench Press Ground-to-Overhead Turkish Get Up Crab Crawl Strict DB Press

Sunday 03.04.18

REST DAY, OR: Warm-Up A) 5 Rounds of: Calorie Row 12/10 Crab Crawl 10m Turkish Get-Up 5R/5L -Use...

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Saturday 03.03.18
Bike Clean Bar Facing Burpee Dumbbell Thruster Strict Press Dips Handstand Kick-Up

Saturday 03.03.18

Warm-Up A) Accumulate 60 Assault Bike Cal – 20 sec work / 15 sec rest – After...

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Friday 02.03.18
Bike Front Squat Double-Unders Power Clean Sit-Up Kettlebell Swing Air Squat Strict Pull-Up Butterfly Pull-Ups Worms

Friday 02.03.18

Warm-Up A) 5:00 work of: 5 Air Squats 7 Butterfly Pull-Up 9 Kettlebell Swings 35lb/26lb –...

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Thursday 03.01.18
Row Push-Up Snatch Air Squat Dumbbell Snatches Walking Lunge Man Maker Abmat Sit-Up

Thursday 03.01.18

Warm-Up A) 3 Rounds Walking Lunge 20m Row 250m 10 Push-Up Row 250m 15 Dumbbell Snatch 40lb/25lb Finisher:...

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Wednesday 02.28.18
Bike Burpee Back Squat Jumping Squat Walking Lunges Bar

Wednesday 02.28.18

Warm-Up A) 4 Rounds of: 12 Assault Bike Cal 8 Jumping Squats 6 Burpees 1:00 Min Rest B) Accumulate...

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Tuesday 02.27.18
Box Jump Double-Unders Burpee Power Clean Power Snatch Overhead Squat Wall Balls Air Squat Knee Raises Plank Hold

Tuesday 02.27.18

Warm-Up A) 20 seconds work / 10 seconds rest: 8 Rounds of: Double-Unders Box Jumps 24”/20” Knee...

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Open 18.1
Row Burpee Kettlebell Swing Toes-to-Bar Deadlift Wall Climb Abmat Sit-Up

Open 18.1

Warm-Up A) 9-6-3 of: Calorie Row Kettlebell Swing 53lb/35lb Ab Mat Sit-Up – 1:00 Min...

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Sunday 02.25.18
Run Double-Unders Burpee Thrusters Power Snatch Wall Balls Deadlift Walking Lunge Jumping Pull-Up Kipping Pull-Ups Plank Hold

Sunday 02.25.18

REST DAY, OR: Warm-Up Accumulate 3:00 Plank Hold 400m Run Then, 30-20-10 reps of: Wall Ball...

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Saturday 02.24.18
Row Bike Knees-to-Elbows Double-Unders Burpee Hand Release Push-Up Strict Pull-Up Strict Press Kipping Pull-Ups Dumbbell Hang Power Clean

Saturday 02.24.18

Warm-Up 30 seconds work / 15 seconds rest for 6 Rounds: Assault Bike Knees-to-Elbows Dumbbell...

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Friday 02.23.18
Box Jump Front Squat Push-Up Sit-Up Squat Clean Wall Balls Medicine Ball Clean Dumbbell Thruster L-Sit

Friday 02.23.18

Warm-Up 10-8-6-4-2: Med Ball Clean 20lb/14lb Sit-Ups Box Jumps Then, Accumulate the following: 1:30...

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Thursday 02.22.18
Row Run Bike Push-Up Bench Press Wall Climb Dips Jumping Squat

Thursday 02.22.18

Warm-Up 1-2-3-4-5-4-3-2-1: Wall Climb + Push Up Then, 3 rounds of: 300m Row 10 Jumping Squat Strength Bench...

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Wednesday 02.21.18
Bike Overhead Squat Sit-Up Toes-to-Bar Back Squat Walking Lunge Ground-to-Overhead

Wednesday 02.21.18

Warm-Up 3 Min work of: 10 Walking Lunges 5 Sit-Ups Then, 15-12-9 of: Ground-to-Overhead 75lb/55lb Assualt...

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Tuesday 02.20.18
Row Push Press Burpee Box Jump Power Clean Ball Slam Sumo Deadlift High Pull Barbell Dumbbell Hang Power Clean

Tuesday 02.20.18

Warm-Up Row 500m 20 Ball Slams 20lb/15lb Row 400m 20 Barbell Hang Power Cleans Row 300m 20...

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Monday 02.19.18
Run Push-Up Toes-to-Bar Snatch Deadlift Bar Facing Burpee Wall Climb

Monday 02.19.18

Warm-Up Complete in sequence: 5 Wall Climbs 5 Push-Up + 5 Toes-to-Bar 5 Push-Up + 5 Toes-to-Bar...

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Sunday 02.18.18
Row Bike Burpee Snatch Back Squat Dumbbell Snatches Kipping Pull-Ups

Sunday 02.18.18

REST DAY, OR: Warm-Up Row 500m Rest = Completion time of row 8 min EMOM: 4 Back Squats 115lb/75lb 2...

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Saturday 02.17.18
Box Jump Row Run Bike Bench Press Dips Sumo Deadlift High Pull Barbell

Saturday 02.17.18

Warm-Up 10 Rounds of: 20 seconds work / 10 seconds rest (sprint this): Assault Bike –...

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Friday 02.16.18
Front Squat Double-Unders Squat Clean Air Squat Ring Dip Medicine Ball Clean Ring Handstand Push-Up Plank Hold

Friday 02.16.18

Warm-Up 50 Double-Unders (75 Singles) 40 Air Squats 30 Double-Unders (40 singles) 20 Med Ball...

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Thursday 02.15.18
Box Jump Row Burpee Toes-to-Bar Deadlift Dumbbell Snatches Strict Press Bench Dips Lunge Skin The Cats

Thursday 02.15.18

Warm-Up For Completion: 45 seconds work / 15 seconds rest Bench Dips Burpees Lunges Skin the...

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Wednesday 02.14.18
Row Push-Up Sit-Up Kettlebell Swing Deadlift Strict Pull-Up Mountain Climber

Wednesday 02.14.18

Warm-Up 2 Rounds of: Row 1 min @ Moderate Pace 5 Push-Ups Row 45 seconds @ Intermediate Pace 10...

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Tuesday 13.02.18
Burpee Box Jump Clean and Jerk Toes-to-Bar Muscle Up Back Squat Air Squat Shuttle Sprint Medicine Ball Clean Strict Pull-Up Ring Muscle Ups Strict Ring Dips

Tuesday 13.02.18

Warm-Up 4 Rounds of: 6 Med Ball Slam 20lb/10lb 20m Shuttle Sprint(10m out/10m back) 8 Air Squat Strength Back...

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Monday 02.12.18
Row Bike Double-Unders Burpee Box Jump Power Clean Wall Balls Deadlift Knee Raises Walking Lunges Bar

Monday 02.12.18

Warm-Up 12-9-6 of: Assault Bike Calories Burpee Box Jump Knee Raises – Rest 2 Min Then, 5...

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Sunday 02.11.18
Box Jump Row Push-Up Burpee Power Snatch Air Squat Bench Press Broad Jump Ball Slam Kipping Handstand Push-Up Strict DB Press

Sunday 02.11.18

REST DAY, OR: Warm-Up 3 Rounds of: 30 seconds work, 15 seconds rest Row Ball Slam Push-Up Then, 4...

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Saturday 02.10.18
Run Front Squat Kettlebell Swing Wall Balls Deadlift Kipping Pull-Ups Plank Hold

Saturday 02.10.18

Warm-Up 10-8-6 reps of: Kettlebell Swing 53lb/35lb Wall Ball 20lb/14lb Deadlift, with empty...

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Friday 02.09.18
Box Jump Run Push-Up Double-Unders Power Snatch Snatch GHD Sit-Up Squat Snatch Dumbbell Snatches Strict Press

Friday 02.09.18

Warm-Up 3 Rounds of: 8 GHD Sit-Up 6 Dumbbell Snatches 35lb/20lb 4 Box Jumps 30”/24” Run 200m Then, 40...

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Thursday 02.08.18
Bike Burpee Deadlift Knee Raises Walking Lunges Bar Strict DB Press Sled Drag

Thursday 02.08.18

Warm-Up 4 Rounds, 20 seconds work, 10 seconds rest: Knee Raises Burpee Strict Dumbbell Press Assault...

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Wednesday 02.07.18
Row Run Bike Push-Up Power Clean Deadlift Kipping Pull-Ups Dumbbell Hang Power Clean

Wednesday 02.07.18

Warm-Up 5 min EMOM (every minute on the minute): 8 Dumbbell Hang Power Clean 40lb/25lb 4 Kipping...

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Tuesday 02.06.18
Row Burpee Box Jump Over Double-Unders Thrusters Kettlebell Swing Deadlift Back Squat Abmat Sit-Up

Tuesday 02.06.18

Warm-Up 2 rounds of: 5 Ab Mat Sit-Ups Farmer Carry 20m @ 53lb kb/ 35lb kb 10 Ab Mat Sit-Ups 10...

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Monday 02.05.18
Push-Up Burpee Over The Bar Toes-to-Bar Wall Balls Hang Power Clean Bench Press Handstand Walk L-Sit

Monday 02.05.18

Warm-Up 3-6-9-6-3 Reps of: Push-Up Wall Balls 20lb/14lb Hang Power Clean, with empty bar Then, L...

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Sunday 02.04.18
Row Push-Up Thrusters Power Snatch Medicine Ball Clean Walking Lunges Bar Abmat Sit-Up

Sunday 02.04.18

REST DAY, OR: Warm-Up 4 Rounds, 30 seconds work, 15 seconds rest: Row Ab Mat Sit-Up Power Snatch...

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Sunday 03.04.18
Row Push-Up Double-Unders Air Squat Ground-to-Overhead Turkish Get Up Crab Crawl Strict DB Press

Sunday 03.04.18

Rest day, or: Warm-Up A) 5 Rounds of: Calorie Row 12/10 Crab Crawl 10m Turkish Get-Up 5R/5L -Use...

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Saturday 02.03.18
Front Squat Burpee Thrusters Ground-to-Overhead Kipping Pull-Ups Lunge

Saturday 02.03.18

Warm-Up 3 Rounds of: 8 Lunge 8 Kipping Pull-Ups 8 Ground-to-Overhead 75lb/55lb – Rest...

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Friday 02.02.18
Row Double-Unders Deadlift Bar Facing Burpee Handstand Walk Strict Press Handstand Hold

Friday 02.02.18

Warm-Up 15-9-6 reps of: Deadlift, 95lb/65lb Bar Facing Burpee – Rest 2 min Row 500m 40...

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Thursday 02.01.18
Bike Double-Unders Toes-to-Bar Deadlift Dumbbell Snatches Walking Lunges Bar Strict DB Press

Thursday 02.01.18

Warm-Up 4 Rounds of: 30 seconds work, 20 seconds rest: Assault Bike Then, 6 Min work of: 5...

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Wednesday 01.31.18
Box Jump Bike Power Clean Farmer Carry Handstand Walk Dumbbell Hang Power Clean Abmat Sit-Up

Wednesday 01.31.18

Warm-Up 12-9-6-3 reps of: Dumbbell Hang Power Clean 30lb/20lb Box Jump Ab Mat Sit-Up Strength Power...

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Tuesday 01.30.18
Row Push Press Burpee Chest-To-Bar Pull-Ups Back Squat Air Squat Dumbbell Snatches Kipping Handstand Push-Up Kipping Pull-Ups

Tuesday 01.30.18

Warm-Up 5 Air Squats 40 Push Press, with empty bar 10 Air Squats 30 Dumbbell Snatch 35lb/20lb 15...

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Monday 01.29.18
Row Push-Up Double-Unders Power Snatch Kettlebell Swing Toes-to-Bar Wall Balls Bench Press

Monday 01.29.18

Warm-Up 3 Rounds of: 5 Push-Ups 20 Double-Unders 2 rounds of: 10 Toes-to-Bar 15 Kettlebell...

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Sunday 01.28.18
Bike Power Clean Toes-to-Bar Handstand Push-Up Back Squat Air Squat

Sunday 01.28.18

REST DAY, OR: Warm-Up 3 Rounds of: 1min max effort of: Assault Bike Back Squat 95lb/65lb Toes-to-Bar Rest...

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Saturday 01.27.18
Row Push-Up Double-Unders Burpee Power Clean Kettlebell Swing Wall Balls Deadlift Hand Release Push-Up Handstand Push-Up Hang Power Clean Farmer Carry Kipping Pull-Ups Abmat Sit-Up

Saturday 01.27.18

Warm-Up 5 min EMOM (every minute on the minute): 10 Wall Balls 20lb/14lb 5 Ab Mat Sit-Up Then, 2...

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Friday 01.26.18
Row Front Squat Push-Up Double-Unders Burpee Chest-To-Bar Pull-Ups Jumping Squat Kipping Pull-Ups Kipping Ring Dips

Friday 01.26.18

Warm-Up 5 Push-Ups 40 Double-Unders 10 Kipping Ring Dips 30 Double-Unders 15 Jumping Squats 20...

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Thursday 01.25.18
Row Bike Toes-to-Bar Bench Press Strict Press Knee Raises Strict DB Press

Thursday 01.25.18

Warm-Up 5 Rounds of: 20 seconds work/10 seconds rest Knee Raises Strict Dumbbell Press Assault...

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Wednesday 01.24.18
Double-Unders Power Snatch Wall Balls Deadlift Dumbbell Snatches Walking Lunges Bar Plank Hold

Wednesday 01.24.18

Warm-Up 10-8-6 reps of: Dumbbell Snatch Wall Ball Deadlift, with empty bar Then, 2 min Plank...

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Tuesday 01.23.18
Box Jump Row Push-Up Double-Unders Clean and Jerk Toes-to-Bar Bench Press

Tuesday 01.23.18

Warm-Up 30 Double-Unders Then, 3 Rounds of: 5 Push-Ups 5 Box Jumps 5 Toes-to-Bar Strength Bench...

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Monday 01.22.18
Row Power Clean Overhead Squat Back Squat Bar Muscle Up Strict Pull-Up Kipping Handstand Push-Up Kipping Pull-Ups Strict Handstand Push-Up Abmat Sit-Up

Monday 01.22.18

Warm-Up 4 Rounds of: 30 seconds work / 15 seconds rest: Row Ab Mat Sit-Up Power Clean 95lb/65lb Strength Back...

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Sunday 01.21.18
Row Double-Unders Power Clean Power Snatch Toes-to-Bar Wall Balls Air Squat Dumbbell Snatches Abmat Sit-Up

Sunday 01.21.18

REST DAY, OR: Warm-Up 3 Rounds of: 5 Air Squat 10 Dumbbell Power Snatch 30lb/20lb 15 calories...

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Saturday 01.20.18
Row Run Burpee Box Jump Bench Press Kipping Handstand Push-Up Man Maker Strict DB Press Abmat Sit-Up

Saturday 01.20.18

Warm-Up 4 Rounds of: 250m Row – Rest 30 seconds Then, 3-5-7-9 reps of: Ab Mat Sit-Up Handstand...

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Friday 01.19.18
Box Jump Row Bike Front Squat Push Press Push-Up Kettlebell Swing Strict Pull-Up Jumping Squat Seated DB Press

Friday 01.19.18

Warm-Up 30-second rounds for 6 minutes: Odd: 5 Jumping Squat + 3 Push-Ups Even: 5 Front Squats...

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Thursday 01.18.18
Row Run Double-Unders Burpee Toes-to-Bar Deadlift Dumbbell Thruster Strict Press

Thursday 01.18.18

Warm-Up 3 rounds of: 1 minute work, 20 seconds rest: Burpee Box Jump 24”/20” Double-Unders...

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Wednesday 01.17.18
Push Press Power Snatch Toes-to-Bar Wall Balls Back Squat Walking Lunge Dips Plank Hold Abmat Sit-Up

Wednesday 01.17.18

Warm-Up 3 Rounds of: 30 seconds Plank Hold 7 Ab Mat Sit-Ups Then, 10-8-6-4 reps of: Walking...

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Tuesday 01.16.18
Box Jump Bike Front Squat Double-Unders Burpee Power Clean Clean Kettlebell Swing Hand Release Push-Up Dumbbell Hang Power Clean

Tuesday 01.16.18

Warm-Up 2 Rounds 40 seconds work / 20 seconds rest: Kettlebell Swing 35lb/26lb Hand Release...

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Monday 01.15.18
Row Knees-to-Elbows Double-Unders Burpee Deadlift Air Squat Kipping Pull-Ups Walking Lunges Bar

Monday 01.15.18

Warm-Up 3 Rounds of: 3 Pull-Up 5 Knee Raises 7 Air Squat Then, 3 Rounds: 30 seconds work, 20...

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Sunday 01.14.18
Box Jump Hang Squat Snatch Push-Up Double-Unders Toes-to-Bar Muscle Up Back Squat Dumbbell Snatches

Sunday 01.14.18

REST DAY, OR: Warm-Up 10 rounds of: 30 seconds to complete the following: 3 Box Jump 30in/24in Use...

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Saturday 01.13.18
Run Bike Burpee Box Jump Over Knees-to-Elbows Burpee Box Jump Thrusters Power Clean Clean and Jerk Snatch Bar Facing Burpee

Saturday 01.13.18

Warm-Up Row 1000m Then, 4 Rounds of: 5 Power Clean. with empty bar 5 Bar Facing Burpees 5 Knees...

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Friday 01.12.18
Run Bike Front Squat Burpee Over The Bar Toes-to-Bar Wall Balls Air Squat

Friday 01.12.18

Warm-Up 3 Rounds of: 1 min work max effort of: Assault Bike Air Squat Toes-to-Bar Rest 45 seconds...

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Thursday 01.11.18
Run Push-Up GHD Sit-Up Strict Press Jumping Squat Skin The Cats

Thursday 01.11.18

Warm-Up 20 seconds work/ 10 seconds rest for 6 rounds: Push-Up GHD Sit-Up (substitute with...

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Wednesday 01.10.18
Box Jump Bike Front Squat Double-Unders Burpee Power Snatch Deadlift

Wednesday 01.10.18

Warm-Up Buy in: 75 Double-Unders 3 Rounds of: 5 Box Jumps 5 Front Squats, with empty bar 5...

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Tuesday 01.09.18
Row Burpee Bench Press Butterfly Pull-Ups Abmat Sit-Up

Tuesday 01.09.18

Warm-Up 4 Rounds of: 250m Row – Rest 30 seconds Then, 3-5-7-9 of: Ab Mat Sit-Up Butterfly...

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Monday 01.08.18
Push-Up Power Clean Wall Balls Deadlift Push Jerk Back Squat Hang Power Clean Walking Lunge

Monday 01.08.18

Warm-Up 5 min EMOM (every minute on the minute): 10 Wall Balls 20lb/14lb 5 Walking Lunges Then, 2...

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Sunday 01.07.18
Power Snatch Wall Balls Strict Pull-Up Dips Jumping Squat Kipping Pull-Ups

Sunday 01.07.18

REST DAY, OR: Warm-Up 2 Rounds of: 4 Hang Power Snatch, with empty bar 8 Jumping Squat 4 Dips Then, 500m...

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Saturday 01.06.18
Box Jump Run Double-Unders Burpee Kettlebell Swing Bench Press Wall Climb Plank Hold Abmat Sit-Up

Saturday 01.06.18

Warm-Up 3 rounds of: 15 Ab mat Sit up 20 seconds Plank Hold 5 Box Jumps 1 Wall Climbs Strength Bench...

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Friday 01.05.18
Run Front Squat Double-Unders Burpee Thrusters Power Clean Wall Balls Deadlift Air Squat Man Maker

Friday 01.05.18

Warm-Up 3 min of: Run 10m (sprint) 6 Air Squats 3 Burpees Then, 4 Deadlifts 4 Power Cleans 4...

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Thursday 01.04.18
Row Knees-to-Elbows Push Press Push-Up Double-Unders Clean and Jerk Toes-to-Bar Bear Crawl Strict Pull-Up Strict Press Kipping Pull-Ups Strict DB Press Ski Erg

Thursday 01.04.18

Warm-Up 4 Rounds of: 5 Push-Ups 10m Bear Crawl 5 Knees to Elbows 5 Strict Dumbbell Press 25lb/10lb Strength Strict...

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Wednesday 01.03.18
Row Burpee Box Jump Burpee Kettlebell Swing GHD Sit-Up Back Squat Air Squat Man Maker

Wednesday 01.03.18

Warm-Up 5 min of: 4 Burpees 6 Kettlebell Swings 8 Air Squats Then Max calorie Assault Bike...

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Tuesday 01.02.18
Row Power Clean Wall Balls Shuttle Sprint Pillar Plank

Tuesday 01.02.18

Warm-Up 3 rounds of: 250m Row 8 Wall Balls 45 seconds Pillar Plank Accumulate 100 Double-Unders...

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Monday 01.01.18
Box Jump Bike Double-Unders Toes-to-Bar Squat Clean Deadlift Lunge Abmat Sit-Up Hollow Hold

Monday 01.01.18

Warm-Up 20 seconds work, 10 seconds rest for 5 Rounds: Ab Mat Sit-Up Deadlift, with empty bar Lunge Box...

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Sunday 12.31.17
Run Bike Push-Up Air Squat Dumbbell Thruster Kipping Ring Dips L-Sit Plank Hold Strict DB Press Abmat Sit-Up

Sunday 12.31.17

REST DAY, OR: Warm-Up 3 Rounds of: 200m Run 10 Air Squats 5 Push-Ups 10 seconds L-sit Strength Strict...

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Saturday 12.30.17
Row Run Burpee Box Jump Over Burpee Air Squat Bench Press Kipping Pull-Ups

Saturday 12.30.17

Warm-Up 4 rounds of: In 2 min: 250m Row 6 Burpee Box Jump Over -Your rest during the round...

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Friday 12.29.17
Box Jump Bike Front Squat Double-Unders Burpee Air Squat Bar Muscle Up Hang Power Clean Wall Climb

Friday 12.29.17

Warm-Up 8 Min work of: 10 Air Squats 5 Burpees 5 Box Jumps 25 Double-Unders Strength Front...

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Thursday 12.28.17
Box Jump Bike Push Press Strict Press Jumping Squat Kipping Handstand Push-Up Strict Handstand Push-Up Abmat Sit-Up

Thursday 12.28.17

Warm-Up 2 Rounds of: 30 Ab mat Sit-Up 20 Jumping Squats 10 cal Assault Bike 5 Strict Press,...

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Wednesday 12.27.17
Run Knees-to-Elbows Push-Up Deadlift Walking Lunge

Wednesday 12.27.17

Warm-Up 5 rounds of: 20 seconds work, 10 seconds rest Deadlift, with empty bar Walking Lunge Push-Up Knees-to-Elbows 1...

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Tuesday 12.26.17
Sit-Up Wall Balls Back Squat Medicine Ball Clean Dumbbell Walking Lunge Dumbbell Hang Power Clean Jumping Lunges

Tuesday 12.26.17

Warm-Up 3 Rounds of: 5 Med Ball Cleans 20lb/14lb 7 Wall Balls 20lb/14lb 9 Dumbbell Hang Power...

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Monday 12.25.17
Box Jump Push Press Double-Unders Power Clean Deadlift

Monday 12.25.17

Warm-Up 3 Rounds of: 20 Double-Unders 5 Box Jumps 5 Power Cleans, with empty barbell 5 Push...

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Sunday 12.24.17
Run Sit-Up Wall Balls Hand Release Push-Up Hang Power Clean Bench Press Walking Lunges Bar Plank Hold

Sunday 12.24.17

Warm-Up 3 Rounds of: 16 Sit-Ups 8 Wall Balls 4 Hand-Release Push-Ups Strength -Deload- Bench...

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Saturday 12.23.17
Row Front Squat Push Press Push-Up Thrusters Overhead Squat Toes-to-Bar Squat Clean Deadlift Push Jerk Back Squat Air Squat Hang Power Clean Shoulder Press Sumo Deadlift High Pull Barbell

Saturday 12.23.17

Warm-Up 25 calories Row 20 Air Squats 15 Toes-to-Bar 10 Push-Ups 5 Front Squats, with empty...

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Friday 12.22.17
Row Bike Clean and Jerk Sit-Up Back Squat Dumbbell Snatches Strict Press Lunge

Friday 12.22.17

Warm-Up 2 min work, 4 Rounds: 6 Dumbbell Snatches 8 Lunges 10 Sit-Ups – If you finish...

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Thursday 12.21.17
Row Double-Unders Burpee Box Jump Wall Balls Deadlift Dips Walking Lunges Bar

Thursday 12.21.17

Warm-Up 3 Rounds of: Row 250m 4 Burpee Box Jump 4 Dips Strength -Deload- DeadLift 3 sets x...

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Wednesday 20.12.17
Box Jump Row Knees-to-Elbows Rope Climb Back Squat Strict Pull-Up Jumping Squat Plank Hold

Wednesday 20.12.17

Warm-Up 4 rounds of: 20 seconds Plank Hold 5 Strict Pull-Ups 5 Jumping Squats 5 Knees-to-Elbows Strength -Deload- Back...

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Tuesday 12.19.17
Row Run Push-Up Double-Unders Burpee Thrusters Power Clean Toes-to-Bar Deadlift Air Squat Wall Climb Ring Row

Tuesday 12.19.17

Warm-Up 50 Double-Unders (or 75 singles) 25 Air Squats 12 Power Clean, with empty barbell 6...

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Monday 12.18.17
Box Jump Push Press Sit-Up Kettlebell Swing Bench Press Sumo Deadlift High Pull Barbell

Monday 12.18.17

Warm-Up 20 seconds of work, 10 seconds of rest, 6 rounds: Sit-Up Box Jump Kettlebell Swing,...

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Sunday 12.17.17
Row Run Front Squat Burpee Power Clean GHD Sit-Up Strict Pull-Up Kipping Pull-Ups Abmat Sit-Up

Sunday 12.17.17

REST DAY, OR: Warm-Up 4 Rounds of: 200m Run 3 Kipping Pull-Ups 6 Front Squats, with empty bar Then, For...

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Saturday 12.16.17
Double-Unders Burpee Power Snatch Toes-to-Bar Air Squat Dumbbell Snatches Farmer Carry

Saturday 12.16.17

Warm-Up 3 rounds of: 20yd Farmer Carry KB, 53lb/35lb 5 Burpees 10 Air Squats Strength Power...

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Friday 12.15.17
Box Jump Deadlift Jumping Pull-Up Strict Press

Friday 12.15.17

Warm-Up 5 min of: 5 Box Jumps 5 Jumping Pull-Ups 5 Strict Press, with empty bar Strength Strict...

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Thursday 12.14.17
Row Run Thrusters Kettlebell Swing Wall Balls Hand Release Push-Up Back Squat Kipping Pull-Ups

Thursday 12.14.17

Warm-Up 3 Rounds of: 250m Row 8 Wall Balls 4 Hand Release Push-Ups Strength Back Squat 5 sets...

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Wednesday 12.13.17
Run Push-Up Power Clean Deadlift Air Squat Wall Climb Jumping Squat Kipping Pull-Ups

Wednesday 12.13.17

Warm-Up 2 Rounds of: Run 200m 2 Wall Climbs 10 Jumping Squats Then, 2 Rounds of: 5 Deadlifts 5...

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Tuesday 12.12.17
Row Bike Front Squat Burpee Kettlebell Swing Deadlift Squat Clean & Jerk

Tuesday 12.12.17

Warm-Up 3 Rounds of: 7 Kettlebell Swings 5 Burpees 14 calories Row/Assault Bike Strength Deadlift 5...

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Monday 12.11.17
Push Press Push-Up Double-Unders Chest-To-Bar Pull-Ups Bench Press Kipping Pull-Ups Knee Raises

Monday 12.11.17

Warm-Up 3 Rounds of: 20 Double-Unders (or 30 singles) 5 Push-Ups 5 Knee Raises Strength Bench...

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Sunday 12.10.17
Run Front Squat Knees-to-Elbows Kettlebell Swing Wall Balls Medicine Ball Clean Kipping Handstand Push-Up L-Sit

Sunday 12.10.17

REST DAY, OR: Warm-Up 5 Rounds of: 6 Wall Ball 6 Med Ball Cleans 15 seconds L-Sit Strength Front...

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Saturday 12.09.17
Row Push-Up Burpee Box Jump Power Clean Power Snatch Deadlift Hang Power Clean Ground-to-Overhead

Saturday 12.09.17

Warm-Up 3 Rounds of: Row 250m – Rest 30 seconds between sets Then, 3 rounds of: 4 DeadLift,...

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Friday 12.08.17
Box Jump Run Wall Balls Air Squat Ring Row Bench Dips Walking Lunges Bar Russian-Kettlebell-swing

Friday 12.08.17

Warm-Up 4 min work of: Run 100m 10 Air Squats 5 Bench Dips Strength Walking Lunge Barbell 4...

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Thursday 12.07.17
Run Push Press Push-Up Squat Clean Bench Press Medicine Ball Clean Strict Pull-Up Wall Climb

Thursday 12.07.17

Warm-Up 3 rounds of: 1 Wall Climb 3 Push-Up 5 Med Ball Clean 20lb/14lb Then, 200m Run Strength Bench...

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Wednesday 12.06.17
Burpee Kettlebell Swing Toes-to-Bar Wall Balls Hand Release Push-Up Back Squat Strict Press Knee Raises Sumo Deadlift High Pull Barbell

Wednesday 12.06.17

Warm-Up 5 min of: 7 Knee Raises 5 Wall Balls 3 Burpees Strength Back Squat 5 sets x 5 reps...

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Tuesday 12.05.17
Box Jump Row Power Clean Air Squat Shuttle Sprint

Tuesday 12.05.17

Warm-Up 3 Rounds of: Row 250m 10 Air Squats 3 Box Jumps Strength Power Clean 5 sets x 3 reps...

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Monday 12.04.17
Push-Up Double-Unders Thrusters Burpee Over The Bar Chest-To-Bar Pull-Ups Deadlift Ring Row Kipping Pull-Ups

Monday 12.04.17

Warm-Up 8 rounds of 20 seconds work, 10 seconds rest: Jump Rope (singles) Deadlift, with empty...

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Sunday 12.03.17
Box Jump Row Front Squat Burpee Wall Balls Air Squat Dips Walking Lunges Bar

Sunday 12.03.17

REST DAY, OR: Warm-Up 4 rounds of: 2 Burpee 4 Dips 6 Air Squat Then, 500m Row for time Strength Front...

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Saturday 12.02.17
Run Push Press Push-Up Power Clean Wall Balls Air Squat Bench Press

Saturday 12.02.17

Warm-Up 3 Rounds of: 200m Run 3 Power Clean, with empty bar 3 Push Press, with empty bar 8...

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Friday 12.01.17
Row Run Push-Up Burpee Sit-Up Strict Press Kipping Pull-Ups

Friday 12.01.17

Warm-Up 3 Rounds of: 300m Row 5 Push-Ups 7 Burpees Strength Strict Press 3 sets x 5 reps @...

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Thursday 11.30.17
Box Jump Power Snatch Back Squat Squat Snatch Air Squat Farmer Carry Knee Raises

Thursday 11.30.17

Warm-Up 5 min of work: 4 Knee Raises 8 Air Squats 4 Power Snatches, with empty bar Strength Back...

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Wednesday 11.29.17
Row Burpee Kettlebell Swing Wall Balls Hang Power Clean

Wednesday 11.29.17

Warm-Up 4 Rounds of: 9 Kettlebell Swings, 53lb/25lb 6 Burpee 3 Power Clean, with empty bar Strength Power...

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Tuesday 11.28.17
Row Run Rope Climb Push-Up Thrusters Kettlebell Swing Wall Balls Bench Press Dumbbell Snatches Strict Pull-Up Bench Dips Jumping Squat Lunge

Tuesday 11.28.17

Warm-Up 3 Rounds of: 250m Row 8 Lunges (body weight) Then, 3 Rounds of: 3 Bench Dips 3 Push-Up 6...

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Monday 11.27.17
Push Press Rope Climb Push-Up Double-Unders Burpee Power Clean Kettlebell Swing Toes-to-Bar Deadlift Hand Release Push-Up Air Squat Kipping Handstand Push-Up Kipping Pull-Ups Knee Raises Sumo Deadlift High Pull Barbell

Monday 11.27.17

Warm-Up 3 min of work: 2 Push-Up 4 Knee Raises 6 Air Squats 10 Double-Unders or 15 Singles Then, 3...

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Sunday 11.26.17
Box Jump Run Push-Up Double-Unders Power Clean Dumbbell Snatches Turkish Get Up Wall Climb

Sunday 11.26.17

REST DAY, OR: Warm-Up A) 4 rounds of: 100m Run – 30 seconds rest Then, B) 3 rounds of: 1...

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Saturday 11.25.17
Push-Up Burpee Sit-Up Back Squat Air Squat Kipping Pull-Ups Knee Raises Walking Lunges Bar

Saturday 11.25.17

Warm-Up 5 Rounds of: 2 Burpees 3 Knee Raises 4 Back Squats, with empty bar Strength Back Squat 5...

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Friday 11.24.17
Row Bike Front Squat Push-Up Burpee Over The Bar Kettlebell Swing Wall Balls Deadlift Bench Press

Friday 11.24.17

Warm-Up 7 min of: 100m Row or 10 calories Assault Bike 5 Push-Ups 10 Wall Balls, 20lb/14lb Strength Bench...

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Thursday 11.23.17
Box Jump Run Push-Up Double-Unders Power Snatch Air Squat Sprint Dumbbell Snatches Strict Pull-Up Jumping Pull-Up

Thursday 11.23.17

Warm-Up A) 3 Rounds of: 3 Jumping Pull-Ups 6 Air Squats 3 Push-Ups – 1 min rest B) 5...

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Wednesday 11.22.2017
Row Bike Burpee Deadlift Walking Lunge Dumbbell Thruster Jumping Squat

Wednesday 11.22.2017

Warm-Up A)4 Rounds, 30 seconds work, 15 seconds rest of: Row or Bike – 1 Min Rest B)...

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Tuesday 11.20.17
Burpee Power Clean Air Squat Strict Press DB-Sholders-to-Overhead

Tuesday 11.20.17

Warm-Up A) 3 Rounds of: 4 Power Cleans, with empty bar 2 Strict Press, with empty bar 10 Air...

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Monday 11.20.17
Row Front Squat Burpee Air Squat Strict Pull-Up Knee Raises Dumbbell Hang Power Clean

Monday 11.20.17

Warm-Up 4 Rounds, 20 seconds work, 10 seconds rest: Burpee Air Squat Knee Raises 1 round =...

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Sunday 11.19.17
Push-Up Double-Unders Kettlebell Swing Bench Press Walking Lunge Dumbbell Thruster Wall Climb

Sunday 11.19.17

REST DAY, OR: Warm-Up 3 Rounds of: Jump Rope, 25 Double-Unders or 50 Singles 1 Wall Walk 2...

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Saturday 11.18.17
Box Jump Row Run Bike Push-Up Burpee Power Snatch Wall Balls Wall Ball Shot

Saturday 11.18.17

Warm-Up 4 Min Work of: 3 Push-Ups 5 Wall Balls, 20lb / 14lb 10 calorie Row/Assault Bike –...

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Friday 11.17.17
Front Squat Thrusters Power Clean Chest-To-Bar Pull-Ups Deadlift Hand Release Push-Up Back Squat Air Squat Walking Lunge Bear Crawl Ring Row Kipping Pull-Ups Strict Handstand Push-Up

Friday 11.17.17

Warm-Up 3 Rounds of: Bear Crawl 30ft 6 Walking Lunges 9 Air Squats Then, 3 Min work of: 1 Deadlift 2...

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Thursday 11.16.17
Run Push-Up Dumbbell Snatches Broad Jump Wall Climb Strict Press Bench Dips Kipping Ring Dips

Thursday 11.16.17

Warm-Up 5 Rounds of: 1 Wall Walk 2 Push-Up 3 Broad Jump Strength Strict Press 3 sets x 5 reps...

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Wednesday 11.15.17
Box Jump Knees-to-Elbows Power Clean Overhead Squat Toes-to-Bar Sumo Deadlift High Pulls Air Squat Bar Facing Burpee Strict Pull-Up Sumo Deadlift High Pull Barbell

Wednesday 11.15.17

Warm-Up Work time = Rest time 5 Rounds: 100m Row Then, 5 min AMRAP of: 1 Strict Pull-Up 3 Knees-to-Elbows 5...

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Tuesday 11.14.17
Push-Up Double-Unders Back Squat Bench Press Duck Walk Jumping Squat Kipping Pull-Ups

Tuesday 11.14.17

Warm-Up 7 Rounds 20 seconds work, 10 seconds rest: Push-Ups Duck Walk Jumping Air Squat 1 round...

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Monday 11.13.17
Box Jump Double-Unders Deadlift Turkish Get Up Knee Raises Walking Lunges Bar

Monday 11.13.17

Warm-Up 4 Rounds of: 3 Box Jump 24”/20” 5 Deadlift, with empty bar 3 Knee Raises 20 Double-Unders...

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Sunday 11.12.17
Box Jump Run Power Snatch Overhead Squat Deadlift Jumping Squat Kipping Ring Dips

Sunday 11.12.17

REST DAY, OR: Warm-Up 3 Rounds of: 7 Jumping Squats 100m Run Then, 4 Min AMRAP: 3 Deadlift 4...

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Saturday 11.11.17
Row Run Front Squat Burpee Medicine Ball Clean Crab Crawl Man Maker

Saturday 11.11.17

Warm-Up 7 min AMRAP: 10 Medicine Ball Cleans 20#/14# 10 meter Crab Walk 5 Burpees 5 Front Squat,...

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Friday 11.10.17
Row Front Squat Push-Up Power Clean Clean and Jerk Farmer Carry Strict Press

Friday 11.10.17

Warm-Up 3 Rounds of: 300m Row 5 Push-Ups 5 Power Clean, with empty bar 5 Front Squat, with...

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Thursday 11.09.17
Box Jump Run Double-Unders Overhead Squat Deadlift Air Squat Handstand

Thursday 11.09.17

Warm-Up 2 min Jump Rope (Singles or Doubles) 1 min Deadlift, with empty bar 2 min Jump Rope...

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Wednesday 11.08.17
Knees-to-Elbows Push-Up Power Clean Toes-to-Bar Wall Balls Wall Climb

Wednesday 11.08.17

Warm-Up 5 rounds of: 1 Wall Walk 2 Push-Ups 3 Knees-to-Elbows Then, 5 min EMOM: 8 Wall Balls,...

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Tuesday 11.07.2017
Row Run Burpee Back Squat Air Squat Strict Pull-Up Kipping Handstand Push-Up Seated DB Press

Tuesday 11.07.2017

Warm-Up 30 seconds work 30 seconds rest for 8 rounds: Row Air Squat Then: 400m Run Strength Back...

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Monday 11.06.17
Run Push-Up Double-Unders Thrusters Sit-Up Air Squat Bench Press Walking Lunge

Monday 11.06.17

Warm-Up 2 min Jump Rope (Singles or Doubles) Then, 4min AMRAP: 3 Push-Ups 10 Walking Lunge...

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Sunday 11.05.17
Box Jump Push Press Push-Up Double-Unders Overhead Squat Sit-Up Kettlebell Swing Toes-to-Bar Wall Balls Deadlift Ground-to-Overhead

Sunday 11.05.17

REST DAY, OR: Warm-Up 3 Rounds of: 5 Push-Up 5 Ground to Overhead, with empty bar 5 Overhead...

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Saturday 11.04.17
Bike Front Squat Air Squat Farmer Carry Dumbbell Walking Lunge Dumbbell Hang Power Clean

Saturday 11.04.17

Warm-Up 3 Rounds of: 20m Farmer Carry 20 seconds Assault Bike Sprint 20 Air Squat Strength Front...

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Friday 11.03.17
Burpee Over The Bar Chest-To-Bar Pull-Ups Wall Balls Deadlift Air Squat Strict Press Kipping Handstand Push-Up Kipping Ring Dips

Friday 11.03.17

Warm-Up 6 Rounds of: 15 seconds work, 15 seconds rest: Kipping Handstand Push-Up Strict Press Air...

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Thursday 11.02.17
Box Jump Row Run Bike Power Clean Sit-Up Wall Balls Hand Release Push-Up Dumbbell Snatches Turkish Get Up

Thursday 11.02.17

Warm-Up 7 Min AMRAP: 100m Row 6 Barbell Power Clean 5 Sit-Ups Strength Power Clean (Deload) 5...

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Wednesday 11.01.17
Row Run Knees-to-Elbows Double-Unders Deadlift Air Squat Wall Climb DB Front Rack Walking Lunge

Wednesday 11.01.17

Warm-Up 5 Rounds of: 6 calorie Row 6 Air Squat 9 Knees-to-Elbow Strength Deadlift 4 sets x...

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Tuesday 10.31.17
Box Jump Power Snatch Overhead Squat Kettlebell Swing Wall Balls Deadlift Bench Press

Tuesday 10.31.17

Warm-Up 3 Min AMRAP: 3 Deadlift 5 Power Snatch 7 Overhead Squat – 2 min rest between...

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Monday 10.30.17
Push-Up Double-Unders Burpee Power Clean Toes-to-Bar Back Squat Air Squat Strict Pull-Up Strict Press

Monday 10.30.17

Warm-Up 30 seconds work, 30 seconds rest for 3 Rounds: Double-Unders Push Ups Air Squats –...

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Sunday 10.29.17
Box Jump Push-Up Kettlebell Swing Toes-to-Bar Wall Balls Deadlift Push Jerk Air Squat Hang Power Clean

Sunday 10.29.17

Rest day, or: Warm-Up 6 Rounds, 20 seconds work, 10 seconds rest: Toes-to-Bar Air Squat Push-Up Then: 4...

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Saturday 10.28.17
Row Burpee Chest-To-Bar Pull-Ups Snatch Jog Bar Facing Burpee Ring Row Kipping Handstand Push-Up Kipping Pull-Ups

Saturday 10.28.17

Warm-Up 4 rounds of: Calorie Row, 15 / 12 7 Bar Facing Burpee Strength Snatch Establish a Heavy...

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Friday 10.27.17
Knees-to-Elbows Power Clean Sit-Up Kettlebell Swing Hand Release Push-Up Back Squat Strict Press Jumping Squat Lunge

Friday 10.27.17

Warm-Up 2 minutes work, 1 min rest for 3 Rounds: 10 Kettlebell Swings 10 Sit-Ups 10 Lunges 10...

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Thursday 10.26.17
Box Jump Run Front Squat Burpee Thrusters Sit-Up Wall Balls Air Squat

Thursday 10.26.17

Warm-Up 3 Rounds of: 12 Si-Ups 10 Air Squats 8 Thrusters, with empty bar Run 100m Strength Front...

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Wednesday 10.25.17
Run Push-Up Power Clean Sit-Up Air Squat Bench Press Strict Pull-Up

Wednesday 10.25.17

Warm-Up 3 Rounds of: Run 100m 5 Push-Ups 10 Air Squats 5 Power Cleans, with empty bar Strength Bench...

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Tuesday 10.24.17
Box Jump Run Burpee Kettlebell Swing Toes-to-Bar Hand Release Push-Up Back Squat Wall Climb Handstand Hold

Tuesday 10.24.17

Warm-Up 3 Rounds of: 1 Wall Climb 3 Toes-to-Bar 5 Burpees Then: 8 Rounds, 15 seconds work,...

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Monday 10.23.17
Box Jump Row Overhead Squat Deadlift Walking Lunge Bench Dips Strict Ring Dips

Monday 10.23.17

Warm-Up 2 Rounds of: Row 10 Calories 5 Barbell Overhead Squats 5 Walking Lunges 2 Box Jumps Strength Deadlift 10...

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Sunday 10.22.17
Run Push-Up Double-Unders Power Clean Snatch Wall Balls Air Squat Walking Lunges Bar

Sunday 10.22.17

REST DAY, OR: Warm-Up 2 Rounds of: 1 minute Double-Unders 1 minute Air Squats 1 minute Push-Up Strength Snatch Establish...

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Saturday 10.21.17
Run Front Squat Push-Up Toes-to-Bar Dumbbell Hang Squat Clean Kipping Handstand Push-Up Kipping Pull-Ups Seated DB Press

Saturday 10.21.17

Warm-Up 3 Rounds of: Run 200m 5 Kipping Pull-Ups 5 Push-Ups 5 Barbell Front Squats (with empty...

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Friday 10.20.17
Row Burpee Thrusters Toes-to-Bar Back Squat Air Squat Burpee Pull-Up Wall Climb Kipping Pull-Ups

Friday 10.20.17

Warm-Up 7 min AMRAP: Row 150m 3 Wall Climbs 6 Toes-to-Bar 9 Air Squats Strength Back Squat 3...

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Thursday 10.19.17
Front Squat Knees-to-Elbows Power Clean Deadlift Jerk Strict Press Kipping Pull-Ups Sumo Deadlift High Pull Barbell

Thursday 10.19.17

Warm-Up 3 rounds, with a PVC: 10 Deadlifts 10 Strict Press 10 Front Squats Then, 15 seconds...

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Wednesday 10.18.17
Box Jump Row Push-Up Double-Unders Thrusters Power Clean Wall Balls Air Squat Dumbbell Snatches Dumbbell Walking Lunge Strict Press

Wednesday 10.18.17

Warm-Up 1 min work, 30 seconds rest for 3 rounds: Row Then 4 rounds of: 3 Push-Ups 5 Air Squats 7...

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Tuesday 10.17.17
Run Double-Unders Overhead Squat Kettlebell Swing Deadlift Bear Crawl Jumping Squat

Tuesday 10.17.17

Warm-Up 3 Rounds of: 20 Double-Unders 15m Bear Crawl 10 Jumping Squats 5 Kettlebell Swings...

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Monday 10.16.17
Push-Up Burpee Toes-to-Bar Wall Balls Bench Press Walking Lunge Strict Pull-Up Dumbbell Snatch

Monday 10.16.17

Warm-Up 20 seconds work, 10 seconds rest: Move down the list until you reach the last movement,...

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Sunday 10.15.17
Hang Squat Clean Deadlift Bear Crawl Strict Handstand Push-Up

Sunday 10.15.17

REST DAY, OR: Strength Hang Squat Clean Work up to 70-75% of your 1 Rep Max Hang Squat Clean 8...

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Saturday 10.14.17
Box Jump Push Press Kettlebell Swing Snatch

Saturday 10.14.17

Strength Snatch Establish a Heavy Single: Heavy singles are generally 90-95% of an athletes...

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Friday 10.13.17
Run Push-Up Power Clean Sit-Up Air Squat Farmer Carry

Friday 10.13.17

Strength Power Clean 5 x 3 @ 60% of Heave Single (or – 5lbs previous week) – Rest...

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Thursday 10.12.17
Ground-to-Overhead Strict Pull-Up Ring Row burpee-to-plate

Thursday 10.12.17

Strength Ground-to-Overhead Establish a Heavy Single: Heavy singles are generally 90-95% of...

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Wednesday 10.11.17
Box Jump Row Deadlift Strict Pull-Up

Wednesday 10.11.17

Strength Deadlift 5 x 5 @ 70% of 1 Rep Max (or +5lbs previous week) – Rest 2 min between...

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Tuesday 10.10.17
Squat Clean Back Squat Bench Dips Kipping Ring Dips

Tuesday 10.10.17

Strength Back Squat 3 x 5 @ 60% of 1 Rep Max (or +5lbs previous week) – Rest 2 min between...

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Monday 10.09.17
Run Bench Press Strict Press Lunge

Monday 10.09.17

Strength Bench Press 3 x 5 @ 60% of 1 RM (or +2.5 lbs previous week) Strict Press 3 x 5 @ 70%...

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Sunday 10.08.17
Row Run Push-Up Double-Unders Wall Balls Strict Handstand Push-Up Sumo Deadlift High Pull Barbell

Sunday 10.08.17

REST DAY, OR: Strength Sumo Deadlift Highpull Barbell A) 3 x 5 @ 105lbs/65lbs B) 3 x 3 @125lbs/75lbs C)...

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Saturday 10.07.17
Bike Burpee Power Snatch Overhead Squat Kettlebell Swing Toes-to-Bar Strict Pull-Up

Saturday 10.07.17

Strength Establish a Heavy Single Overhead Squat * Heavy singles are generally 90-95% of an...

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Friday 10.06.17
Bike Power Clean Walking Lunges Bar

Friday 10.06.17

Strength Power Clean Establish a Heavy Single: Heavy singles are generally 90-95% of an athletes...

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Thursday 10.05.17
Front Squat Knees-to-Elbows Burpee Chest-To-Bar Pull-Ups Wall Balls Knee Raises

Thursday 10.05.17

Strength Front Squat Establish a 1 Rep Max – Do 3-4 warmup sets to activate your Central...

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Wednesday 10.04.17
Power Clean Box Jump Over Bench Press Strict Pull-Up

Wednesday 10.04.17

Strength Bench Press 3 x 5 @ 60 % of 1RM (or +2.5 lbs previous week) Strict Pull-Up 3 x Max...

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Tuesday 10.03.17
Row Toes-to-Bar Deadlift Kettlebell Windmill Plank Hold

Tuesday 10.03.17

Strength Deadlift 4 x 6 @ 70% of 1 RM (or +5 lbs previous week) – Rest 2 min between...

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Monday 10.02.17
Bike Toes-to-Bar Back Squat Handstand Walk Strict Press

Monday 10.02.17

Strength Back Squat 3 x 5 @ 60% of 1RM (or +5 lbs previous week) – Rest 2 min between...

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Sunday 10.01.17
Box Jump Row Bike Kettlebell Swing Back Squat Floor Press Kipping Ring Dips

Sunday 10.01.17

REST DAY, OR: Strength 5 x 5 Floor Press @ body weight 5 x 10 KettleBell Swing @ 72lbs/35lbs –...

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Saturday 09.30.17
Wall Balls Bench Press Farmer Carry

Saturday 09.30.17

Workout 30 min AMRAP: 15 Bench Press, 115#/75# 15 Wall Balls, 20#/14# 100ft Farmer Carry Workout...

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Friday 09.28.17
Box Jump Run Power Clean Air Squat

Friday 09.28.17

Strength Power Clean Establish a Heavy Single: Heavy singles are generally 90-95% of an athlete’s...

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Thursday 09.28.17
Push Press Double-Unders Burpee Deadlift Strict Pull-Up Ring Row

Thursday 09.28.17

Strength Deadlift 3 x 8 @ 70% of Heavy Single (or +5lbs previous week) – 2 min between...

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Wednesday 09.27.17
Ground-to-Overhead Dumbbell Thruster

Wednesday 09.27.17

Strength Ground to Overhead Establish a Heavy Single: Heavy singles are generally 90-95% of...

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Tuesday 09.26.17
Deadlift Back Squat Strict Press Front Rack Kettlebell Walking Lunge

Tuesday 09.26.17

Strength Back Squat 3 x 5 @ 60% of 1RM (or +5lbs previous week) – Rest 2 min between...

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Monday 09.25.17
Run Knees-to-Elbows Burpee Bench Press Medicine Ball Clean

Monday 09.25.17

Strength Bench Press 3 x 5 @ 60% of 1 RM (or +2.5lbs previous week) Strength Tip: If following the...

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Sunday 09.24.17
Box Jump Burpee Deadlift Dumbbell Snatches Dips

Sunday 09.24.17

REST DAY, OR: Strength Dumbbell Snatch 5 x 8 @ 50#/40# Dips 5 x 4 @bodyweight – Rest...

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Saturday 09.23.17
Burpee Thrusters Kipping Pull-Ups Sumo Deadlift High Pull Barbell

Saturday 09.23.17

Strength Sumo Deadlift High Pull Barbell 3 x 5 @ 95#/55# 3 x 3 @115#/70# 3 x 1 @135#/85# -Rest...

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Friday 09.22.17
Bike Push-Up Clean and Jerk Bench Press Farmer Carry

Friday 09.22.17

Strength Bench Press Establish a 1 Rep Max 3 x 5 @ 60% of 1 RM Farmer Carry, 53/35, 8 sets: 30...

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Thursday 09.21.17
Box Jump Rope Climb Power Snatch Back Squat

Thursday 09.21.17

Strength 5 x 10 Back Squat @ 50% 1 RM 5 x 5 Box Jump, 24”/20” – Rest 1 min between sets *...

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Wednesday 09.20.17
Dumbbell Walking Lunge Strict Pull-Up Strict Press Dumbbell Hang Power Clean

Wednesday 09.20.17

Strength Strict Press Establish a heavy single 3 x 5 @ 70% of heavy single – Rest 90...

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Tuesday 09.19.17
Front Squat Deadlift Kipping Pull-Ups

Tuesday 09.19.17

Strength Deadlift Establish a heavy single 3 x 10 @ 70% of heavy single – 2 min rest...

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Monday 09.18.17
Row Bike Burpee Back Squat

Monday 09.18.17

Strength Back Squat Establish 1 RM 3×5 @ 70% of 1 RM – Rest 2 min between sets Strength...

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Sunday 09.17.17

Sunday 09.17.17

REST DAY

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Saturday 09.16.17
Box Jump Double-Unders Wall Balls Kipping Pull-Ups

Saturday 09.16.17

Rest day, or: 3 rounds for time: 10 Box Jumps 24/20 10 Kipping Pull-Ups 10 Wall Balls 20/14 10...

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Friday 09.15.17
Row

Friday 09.15.17

Rowing Intervals: 5 x 500 m Row – 1:30-2:00 rest between rounds * Moderate/uncomfortable...

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Thursday 09.14.17
Bike Hand Release Push-Up Kipping Pull-Ups

Thursday 09.14.17

10 min AMRAP: 10 Calorie Bike 10 Hand Release Push-Ups 10 Pull-Ups * Scale as needed Workout...

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Wednesday 09.13.17
Run Back Squat

Wednesday 09.13.17

For Time: 20 Back Squats 1 mile run 20 Back Squats Barbell: reference 155#/105# when choosing...

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Tuesday 09.12.17
Knees-to-Elbows Push-Up Wall Balls Air Squat Kipping Pull-Ups Kipping Ring Dips

Tuesday 09.12.17

4 Rounds of “Cindy”: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then 2 Rounds of: 15 Knees-to-Elbows 10...

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Monday 09.11.17
Row Thrusters Bar Facing Burpee Ball Slam

Monday 09.11.17

7 Minute EMOM (Every Minute On a Minute): 7 Thrusters 135/95 – Rest 2 minutes 8 Minute...

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Sunday 09.10.17
Box Jump Wall Balls Deadlift

Sunday 09.10.17

3 Rounds For Time: 20 Wall Balls, 20#/14# 15 Box Jumps, 24”/20” 10 Deadlift, 225#/155# (scale...

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Saturday 09.09.17
Bike

Saturday 09.09.17

10 Rounds of: :20 max effort Bike :40 recovery pace Workout Tip: High intensity bike workout...

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Friday 09.08.17
Double-Unders Overhead Squat

Friday 09.08.17

50-40-30-20-10 Double-Unders Overhead Squats, 55/35

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Thursday 09.07.17
Box Jump Run Power Clean Toes-to-Bar

Thursday 09.07.17

20min AMRAP: 200 Run 15 Toes-to-Bar 12 Box Jumps 24/20 9 Power Cleans 135/95

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Caroline
Run Snatch Ground-to-Overhead

Caroline

Strength 5×2 Snatch @ 70% of 1RM WOD 3 rounds for time: 10 Ground-to-Overhead 95/65 400m...

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Miami
Front Squat Push Press Sit-Up Deadlift Air Squat

Miami

Strength Deadlift 2 x 6 @ 65% 2 x 5 @ 70% 2 x 4 @ 75% WOD 16 min AMRAP: 20 Sit-Ups 10 Push...

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Mai Tai
Burpee Back Squat Kipping Pull-Ups

Mai Tai

Strength Back Squat 4 x 3 @ 80% of 1 RM WOD 20 min AMRAP: 20 Kipping Pull-Ups 20 Burpees

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Mist
Thrusters Sit-Up Deadlift Bench Press

Mist

Strength 5×5 Bench Press @ 80% of 1 RM WOD 10 rounds for time: 5 Thrusters, 135/95 15 Sit-Ups 5...

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René
Burpee Overhead Squat Kipping Pull-Ups

René

Strength Overhead Squats 2 x 6 60% 2 x 5 65% 2 x 4 70% 2 x 3 75% WOD 7 rounds for time: Run...

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Bryan
Box Jump Double-Unders Power Clean Split Jerk Clean and Jerk Kettlebell Swing Squat Clean Push Jerk

Bryan

Strength 5×5 Clean & Jerks, moving up from 60% of 1RM to 80% of 1RM WOD 10 minutes...

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Marshmallow
Front Squat Wall Balls Push Jerk

Marshmallow

Strength 5×3 Push Jerk @ 75% of 1RM WOD 5 rounds for time:: 4 Wall Balls 20/14 10 Front Squats,...

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Happy End
Burpee Deadlift Bar Muscle Up Kipping Ring Dips Lunge

Happy End

Strength Deadlift 2 x 6 @ 65% of 1RM 2 x 5 @ 70% of 1RM 2 x 4 @ 75% of 1RM WOD Do in any order...

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Just Because
Burpee Snatch Hang Power Clean Kipping Pull-Ups

Just Because

Strength 5×2 Snatch @ 70% of 1RM WOD 3 round for time: 10 Hang Power Cleans, 135/95 20...

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The Dragon and the Wolf
Run Sprint

The Dragon and the Wolf

6 rounds of: 200m Easy Pace Run 100m Sprint – Increase easy pace runs by 200m each r...

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Dallas
Run Double-Unders Burpee Power Snatch Kipping Pull-Ups

Dallas

Strength Every 2 Minutes for 18 minutes complete: 2 Power Snatches – Add weight each increment...

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Jenny
Run Overhead Squat Back Squat

Jenny

Strength Overhead Squats 2 x 6 60% 2 x 5 65% 2 x 4 70% 2 x 3 75% WOD 20 min AMRAP: 20 Overhead...

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Vesuvius
Front Squat Air Squat Hang Power Clean

Vesuvius

Strength Front Squat 3 x 4 @ 75%
 of 1 RM 3 x 3 @ 80% of 1 RM 2 x 3 @ 85%
 of 1 RM 3 x 2 @...

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Ride the Wind
Bike Burpee Deadlift Back Squat

Ride the Wind

Strength Back Squat 4 x 3 @ 80% of 1 RM WOD 5 Rounds for time: 400m Bike 5 Deadlifts, 185/115 10...

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Wendy
Toes-to-Bar Bear Crawl L-Sit

Wendy

Strength 5 L-Sits, max hold WOD 5 rounds for time: 50ft Bear Crawl 15 Toes-to-Bar

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Tartufo
Push Press Double-Unders Deadlift Lunge

Tartufo

Strength Deadlift 2 x 6 @ 65% of 1RM 2 x 5 @ 70% of 1RM 2 x 4 @ 75% of 1RM WOD 10 min AMRAP: 6...

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Beyond the Wall
Row Run Bike Swim

Beyond the Wall

For distance: 45 min Run/Row/Bike/Swim

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Jackie
Row Run Thrusters Push Jerk Kipping Pull-Ups

Jackie

Strength 5×3 Push Jerk @75% of 1RM WOD 1,000 Meter Row 50 Thrusters, 45 lbs 30 Kipping Pull-Ups *Run...

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Absinthe
Run Kettlebell Swing Bench Press

Absinthe

Strength 5×5 Bench Press @ 80% of 1 RM WOD 5 rounds for time: 15 Kettlebell Swings 53/35 400m...

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