Workout of the Day

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 …

Warm Up

3 Rounds
6 Squat to Bootstrappers
6 Rev Hand spider Lunges
6 Plank to squat
6 Jump Squats

1:30 Death stretch/side
(:45 low/:45 high)

Met Con Part 1

Prep (9 minutes)
1×10 Front Squats (w/bar)+10 Step Ups
2×5 Front Squats (working up)
2×3 Box jump Overs+3 Burpees+ 3 …

Warm Up

3 Rounds
6 Alt T Push Ups
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
6 Alt Samson Lunges

Strength

Prep: (10 Minutes)
1×10 Strict Press+5 Push Press (bar only)
1×5 Split Jerks (bar only)
2×5 Power Jerks working up
2×3 Jerks working up (may be power …

Warm Up

3 Rounds
15 Band Good Mornings
20 Mountain Climbers
15 Squats (pause/reg/jump)
20 Jumping jacks

Prep (6 Minutes)
2x:30 Bike/Row (easy/moderate)+ 30 Single Skips+ 10 Russian KB Swings
2x:30 Bike/Row (moderate/hard)+ 15 Double Unders+ 10 OH KB Swings

Met Con

In 9 Minutes
Row 60 Cals
Three rounds …

Warm Up

3 Rounds 

10 Band Good Mornings

5 Hanging Scap Retractions

10 Squats (pause/reg/jump)

5 Dolphin Push Ups 

Prep (10 Minutes) 

1×5 Hang Power Clean+5 Strict Press+5 Push Press +10 Front Squat (bar only)

2×5 Kip Swings +5 Clean and Jerk (light/moderate)+5 Wall Balls 

1×5 Pull Ups + 3 …