Workout of the Day
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Mountain Climbers
6 Alt T Push Ups
12 Jumping Jacks
Skill
Bar Muscle Up
2 Rounds
5 Toes to PVC (V-Up keeping arms straight)
5 Prone PVC Dislocates
2 Rounds
3-5 Kip swings (work for maximum elevation with Straight arms)
3 …
Warm Up
3 Rounds
4 Squat to Bootstrappers
8 Rev Hand Spider Lunges
4 Plank to Squat
8 Pause Squats
Strength Met Con
Front Squats
Prep (8 minutes):
1×10 Front Squats (bar)+ 10 Step Ups
2×5 Front Squats (working up)+ 5 Box Jumps
1×5 Burpee Box Jumps+5 Front Squats
Work:…
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Alt T Push Ups
6 Spider Lunge w/ reach up
6 Squat to Bootstrappers
EMOM 10 Minutes
Rounds 1&2: :15-:30 HS Hold
Rounds 3-10: 2-6 HSPU*
Met Con
Prep (6 Minutes):
2×5 Kip Swings+ 5 Russian KB Swings
1×5 Knees to …
Warm Up
3 Rounds
6 Squat to Bootstrappers
6 Rev Hand Spider Lunges
6 Alt Samson Lunges
6 Jump Squats
Strength
Hang Squat Clean (24 Minutes)
Prep:
1×5 High Hang Hi Pull+5 High Hang Power Cleans+ 5 Front Squats
1×5 Hang Power Cleans+5 Front Squats
1×5 Hang Squat Cleans (empty …
Warm Up
5 Hanging Scap Retractions
10 Spider Lunges
5 Plank to Squat
10 Alt Samson Lunges
Kip Skill (12 minutes)
2×5 Hollow Hold to Arch Hold on Pull Up Bar+ 10 Prone PVC Dislocates
2×5 Kip Swings+ 10 Hollow Rocks+10 Arch Rocks
2×3-5 Pull Ups+ 10 Step Ups (unweighted)…
Warm Up
3 Rounds
6 Spider Lunges
6 PVC Dislocates
6 PVC OHS to Sotts Press
6 Jump Squats
1:30 Death Stretch/side
(:45 low/:45 high)
Strength
Overhead Squats (20 minutes)
Prep: 1×5 w/bar,5-5-3 working up
Work: 3-3-2-2-2
Met Con
For time (15 Min cap)
45-30-15 Wall Ball
30-60-90 Double Unders…
Monday, 1/11: Overhead Squat & Met Con – Wall Ball and Double Unders
Tuesday, 1/12: Gymnastic Skill & Met Con – Pull Ups, Burpees, and Step Ups
Wednesday, 1/13: Cleans & Interval Met Con – Bike/Row and Cleans
Thursday, 1/14: Handstand Push Ups
Friday, 1/15: Front Squats
Saturday,
…
Warm Up
3 Rounds
12 Band Good Mornings
6 Dolphin Push Ups
12 Alt Dead Bug
6 Alt T Push Ups
Met Con
Prep: (10 Minutes)
1x:30 HS Hold + 10 RDL (bar only) + 1 Minute Bike/Row (easy)
1x:30 HS Hold + 5 Deadlifts (light)+ :30 Bike/Row (moderate)
2×2-3 …
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Mountain Climbers
6 Band Pull Apart Complex
12 Jumping Jacks
Skill
Death by Strict Pull Up (15 Min Cap)
1 the first minute, 2 the second etc.
Does not need to be unbroken
at any point unable to complete reps, start …