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Warm Up Run 400m Ankle, Hip, and Front Rack Mobility Then Goblet Squat x 10 @ 20X1 Pull Up x 5 OR Ring Row x 5 Box Jump/Step Down x 5 Workout of the Day A. Build to a 1RM Front Squat in 15-20 minutes B. Build to a 1RM Weighted Pull Up C. Downtown  […]

Warm Up Row 300m or Run 250m Then 2 Rounds Inchworms x 5 Good Mornings x 10 Russian KBS x 5 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Deadlift x 3 @ 21X1 – Rest 60 seconds A2: Dips (Rings or Stationary) x max reps @ 2010 – Rest

Warm Up Row 300m Dynamic Drills Then Hang from bar x 45 seconds Step Ups x 10 (5 per) T Push Ups x 10 Workout of the Day A. EMOM for 20 minutes Min 1 – Rope Climb x 1-2 reps (Legless if possible) Min 2 – Alt. Pistols x 6-10 Min 3 – Toes

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Goblet Squats x 10 @ 20X1 Scap Push Ups x 10 Pull Ups or Ring Rows x 5 @ 21X1 Workout of the Day A. 4 Sets A1: Front Squat x 2 @ 20X1 – Rest 60 seconds A2: Weighted Pull

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Wall Walk x 3 Wallball x 6 KBS x 9 Workout of the Day 10 minutes @ 85% of: HSPU x 5 OR Wall Walk x 3 Double Unders x 20 Run 250m Rest/Walk 5 minutes 8 minutes @ 90% of: Hang Power Clean x

Warm Up Run 400m Dynamic Drills Then Wallslides x 10 T Push Ups x 10 Push Press x 10 (45/35) Workout of the Day A. 3 Sets A1: Press x 2-3 reps @ 20X1 – Rest 60 seconds A2: SA Bent Row x 4-6 reps per @ 21X1 – Rest 60 seconds B. 3 Sets

Warm Up Run 250m Dynamic Drills Then Good Mornings x 10 KBS x 15 T Push Ups x 10 Workout of the Day A. 4 Sets A1: Deadlift x 4-6 reps @ 31X1 – Rest 60 seconds A2: Ring Push Ups x max reps @ 1010 – Rest 60 seconds B. In teams of 2,

Warm Up Jumprope 3 minutes Dynamic Drills Then Inchworms x 5 Good Mornings x 10 Box Jumps/Step Down x 5 Workout of the Day A. 3 Sets A1: Power Clean x 3 TNG A2: Box Jump x 5 @ 13X1 – Rest 60 seconds B. 3 Sets B1: Power Snatch x 3 TNG B2: Double

Warm Up Row or Run 250 Dynamic Drills Ankle, Hip, and Front Rack Mobility Then OHS x 10 @ 20X1 Ring Rows x 10 @ 21X1 Hang from Pull Up bar x 30 seconds Workout of the Day A. 4 Sets A1: Front Squat x 2-3 reps @ 20X1 – Rest 60 seconds A2: Weighted Pull