Workout of the Day

Warm Up

3 Rounds

20 Jumping Jacks

12 Spider Lunge with Reach

15 Mountain Climbers

9 Pause Squats

10 Jumping Jack Complex

6 Plank to Squat

Prep:

2 Rounds

2 Pause Extensions

2 Hang Hi Pull

2 Hang Power Cleans

2 Front Squats

2 Shoulder-to-Overhead

2 Rounds

2 Hang …

Warm Up

3 Rounds
15 Jumping Jacks
5 Squat to Bootstrappers
15 Mountain Climbers
5 Plank to Squat

Met Con

5 Rounds for time (30 Min Cap)
 Run 400 M
7 Burpees
21 Double Unders
5 Burpees
15 Double Unders
3 Burpees
9 Double Unders

Mobility

1 Minute Standing Calf …

Warm Up

3 Rounds
5 Pause Squats
10 Alt Spider Lunges
5 Dolphin Push Ups
10 Supine Scorpion

Met Con

AMRAP 20 Minutes
30 Air Squats
20 Single Arm Push Press
10 Supine Knees to Elbows

Mobility

1:30 Single Leg Flexion/side

Scale single Arm Push Press to 20 Shoulder Taps …

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Alt Spider Lunges

6 Alt T Push Ups

6 Plank to Squat

Met Con

Every 3 Minutes for 30 Minutes (5 Rounds each)

A: 8-6-4 Burpees+ V-Ups

B: 12-8-4 Alt Snatch+ Push Ups

Complete couplet as quickly as possible, rest remainder …

Warm Up

3 Rounds

6 Pause Squats

12 Mountain Climbers

6 Alt Samson Lunges

18 Jumping Jacks

Met Con

For time:

45 Thrusters

135 Double Unders

90 Lunges

135 Double Unders

45 Thrusters

Scale Thrusters to Jump Squats for no weight option

Scale DU to 270 Single Skips, 135 Lateral …

Warm Up

3 Rounds

6 Pause Squats 

6 Squat to Bootstrappers 

6 Dolphin Push Ups 

6 Alt Samson Lunges

Skill

Every 2 minutes for 16 Minutes 

A) Handstand Hold to plank hold until :20 remaining*

B) Overhead Squat Hold to V-Sit until :20 remaining** 

Met Con

For time:

21-18-15-12-9-6-3 Push Ups …

Warm Up

3 Rounds

15 Jumping Jacks

5 Pause Squats

15 Mountain climbers

5 Hips to Wall

Met Con

Every 4 Minutes for 32 minutes (8 Rounds)

30 Double Unders

15 Squats

15 Swings

15 Squats

30 Double Unders

Complete each round for time, rest remainder of 4 minutes

Mobility

…

Warm Up

2x
20 Jumping Jacks
10 Samson Lunges
20 Mt Climbers
8 Spider Lunge and Reach
20 Jumping Jack Complex
6 Plank-to-Squats

Met Con

800m Run
30 Renegade Rows + 5 (2+1) Burpees
20 Deadlifts + 10 (2+1) Burpees
800m Run
30 Front Squats + 15 (2+1) Burpees
20 …

Warm Up

3 Rounds Of:
15 Jumping Jacks
10 Alt Spider Lunge w/Reach
10 Alt Samson Lunge
5 Inchworms To Plank

Workout Of The Day

“Juneteenth” 

65 seconds moment of silence

6 Rounds

400m weighted run (unweighted, 500m row, 20 cal bike, 100 double unders, 75 Mt Climbers)

19 DB …