Workout of the Day

Warm Up

3 Rounds Of:
10 Single Leg Pause Hip Bridge (5/side)
8 Alt Bird Dog
6 Planks to Squat
4 Alt T Push Ups

Prep:
5 Top of Knee DL
5 Below Knee DL
5 Mid Shin DL 
all with empty bar
then
3×5 Deadlifts (working up)+5 Hanging Scap …

Warm Up

3 Rounds 

20 Jumping Jacks

10 Squats (Pause/Reg/Jump)

20 Mountain Climbers

10 Hanging Scap Retractions

Prep:

1×50 Single Skips + 10 Kip Swings + 10 Med Ball Front Squats

1×25 DU or 50 Single Skips + 5 Pull Ups + 8 Wall Balls

1×25 DU or 50 Single …

Warm Up

3 Rounds

20 Mountain Climbers 

15 Squats (Pause/Regular/Jump)

10 Alt Samson Lunges

5 Inchworms To Plank

then

Run 400m

Prep (10 Minutes) 

1x:30  HS Hold+10 Step Ups

1×1-3 HS Negatives (:30 HS hold)+ 10 Box Jumps

1×1-3 Strict HSPU (or 6 Seated DB Press light)+6 Alt DB Snatch (light)…

Warm Up

3 Rounds

8 Pause Squats

8 Reverse Hand Spider Lunges 

8 Squats to Bootstrappers

8 Hanging Scap Retractions

Prep: (7 Minutes)

1 x 10 Front Squat w/empty bar 

1 x 5 at 40-50%*

1 x 5 at 50-60%

1 x 5 at 60 -70%

Strength

Front Squats

Every …

Monday, 9/14: Front Squats & Met Con – Hang Squat Clean and Toes-to-Bar

Tuesday, 9/15: Met Con – HSPU, Box Jump Over, DB Snatch, and Running

Wednesday, 9/16: Met Con – Wall Ball and Double Unders

Thursday, 9/17: Deadlift

Friday, 9/18: Met Con – Thrusters and Lunges

Saturday, 9/19: Met

…

Warm Up

3 Rounds Of:

15 Jumping Jacks

10 PVC Pass Throughs

10 Alt Bird Dogs

5 Squat To Bootstraps

Prep: (10 minutes) 

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 …

Warm Up

3 Rounds Of:

10 Hanging Scap Retractions

20 Mountain Climbers 

10 Rev Hand Spider Lunges 

5 Plank to Squat 

Bar MU Prep:

10 Kip Swings

8 Knees to Chest

6 K2C then Hip Drive (think Hip to Bar) 

4 Straight arm straight leg Hip to Bar

1-3 Bar …

Warm Up

3 Rounds 
10 Hips To Wall 
8 Pause Squats 
6 Alt Dead Bugs 
4 Inchworms to Plank

Prep: (8 minutes)
1 x 10 Strict Press 
1 x 5 Dip + Drive
1 x 5 Push Press
1 x 5 Push Jerk 

Strength

Every 2 Minutes for 14 …

Warm Up

3 Rounds
10 Pause/Reg/Jump Squat
10 Single Leg Hip Bridges (5/side)
10 Supine Scorpion
10 Spider Lunge w/Reach 

Prep (8 Minutes) 
1×10 RDL w/bar
then
2×5 Deadlifts (working up)+10 Wall Balls+5 Push Ups 
1×5 Deadlifts at working weight

Met Con

For Time: (28 Minute Cap) – target time …