Warmup, then: A. Every 60 seconds, for 4 minutes (4 sets) of the complex: Rope L-Hang x 10 seconds + Toes-To-Rope x 3 reps (Alternate sides where rope hangs next to hips and hand placement each set) Followed by. . . Every minute, on the minute, for 3 minutes (3 sets) of the complex: Burpee [...]

Warmup, then: Two sets of: Hip Extensions on ghd (unweighted) x 10 reps Band Pull-Aparts (overhead) x 15 reps (light band) A. Take 2 minutes to draw out your footwork And then . . . Three sets of: Jerk Balance x 3 reps *This is for techinique work. No need to load up heavy, just [...]

Warmup, then: Three sets of: Row 250 Meters @ relaxed pace Deep Squat Progressions x 5 reps A. Every minute, on the minute, for 10 minutes: Minute 1 – Double Unders x 30-40 reps Minute 2 – Nose-to-Wall Handstand Hold x 45 seconds B. Every 2 minutes, for 6 minutes (3 sets): 3 High Hang [...]

Warmup, then: Two sets of: Inchworm Walk x Scap Push-Up + Press-Up x 5 reps Russian Baby Makers x 8-10 reps A. Every 2 minutes, for 10 minutes, complete: Narrow Grip Overhead Squat x 3 reps @ 4211 (Fight for these, we need to improve mobility in overhead position, go light!) B. Every 2 minutes, [...]

Warmup, then: 4x3 deadlift @75% *work on speed, and good squeeze at the top* WOD 800m run *rest 2 minutes 800m run *rest 2 minutes 400 m run *rest 2 minutes 400 m run Midline Tabata plank *weighted if possible and perfect position*

Invictus "last man standing" workout! This is a continuous EMOM Start with Push Press x 1 rep 115/63 *add 10lbs every minute, whe you fail, go directly to: Front Squat x1 rep (starting at the failed push press weight) *add 10 lbs every minute, when you fail, go directly to: 20 wall-balls 20/14 *the goal [...]

Warmup, then: Take 10-15 minutes to work up to a heavyish clean and jerk *not trying to pr, just get the system turned on! WOD 24 minute EMOM (alt) 1) 2 rope climbs 2) 4 burpee box jump + 4 GTO 135/83 3) 4 burpee box jump + 8 t2b