Workout of the Day
Warm Up
3 Rounds Of:
20 Mountain Climbers
5 Hips To Wall
10 Spider Lunge w/Reach
5 Plank to squat
Prep:
2 Rounds
10 KB Swings (Russian/American)
10 Med Ball (Front Squats/Wall Ball)
10 Cals (moderate/hard pace)
20 Skips (single/double)
Met Con
For Time (30 Min Cap)
100 KB …
Warm Up
3 Rounds Of:
5 Hang Scap Retractions
10 Spider Lunges w/Reach
5 Squat to Bootstrappers
10 Pause Squats
Prep:
1 x 5 Hang High Pull +5 High Hang Power Snatch + 5 OHS
1 x 5 Hang Power Snatch + 5 OHS
1 x 5 Power Snatch + …
Warm Up
3 Rounds
20 Mountain Climbers
15 Squats (pause/regular/jump)
10 Alt Samson Lunges
5 Squat to Bootstrappers
Prep:
2x :30 bike/row (easy/moderate )+6 DB Hang Power Cleans+6 DB Front Squats (light)
2x :20 bike/row (moderate/hard)+ 4 DB Hang Power Cleans+ 4 DB Front Squats (working weight)
2x :10 …
Warm Up
3 Rounds
3 Inchworms to Plank
6 Hanging Scap Retractions
9 Squats
12 Alt Samson Lunges
Strength
Prep (6 Minutes)
1×10 RDL w/bar
2×3 Tempo Deadlifts
Work
Every 3 Minutes for 18 Minutes (6 Sets)
5 Tempo Deadlifts (31X1)
Can Increase Every Set as long as technique and …
Monday, 8/10: Tempo Deadlift & Met Con – Deadlift, Toes to Bar, and Box Jump Over
Tuesday, 8/11: DB and Cardio Intervals
Wednesday, 8/12: Snatch
Thursday, 8/13: Met Con Chipper
Friday, 8/14: Pull Ups and Met Con
Saturday, 8/15: Power Jerks & Met Con –
…
Warm Up
3 Rounds Of:
6 Jump Squat
12 PVC Dislocates
6 Alt Spider Lunge w/ reach
12 Alt Samson Lunge
Prep:
1 x 5 Hang High Pull
1 x 5 High Hang Power Snatch + 5 OHS
1 x 5 Hang Power Snatch + 5 OHS
1 x 5 Power …
Warm Up
3 Rounds
6 Spider Lunges w/ reach up
6 Dolphin Push ups
6 Squat to Bootstrappers
6 Alt Dead Bugs
Skill
Every 3 Minutes for 9 minutes (3 Rounds)
:30-:45 Handstand Hold+ 5 Cals+ 5 Prone PVC Dislocates*+ 15 Hollow Rocks
Met Con
As Far as Possible in …
Warm Up
3 Rounds
8 Hanging Scap Retractions
8 Spider Lunge w/Reach up
8 Alt Samson Lunges
8 Supine Scorpion
Met Con
AMRAP 10 Minutes
5 Devils Press
10 DB Box Step Ups
15 Toes to Bar
Rest 3 Minutes
Then complete the number of Rounds and Reps accomplished in …
Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Pause Squats
15 Jumping Jacks
20 Mountain Climbers
Strength
Cleans
Prep:
1 x 5 Hang High Pull
1 x 5 High Hang Power Clean + 5 Front Squats
1 x 5 Hang Power Clean + Front Squats
1 x 5 …