T-Spine Opener x 5-8 pass thrus Forward Leg Swings x 10 reps per side Lateral Leg Swings x 10 reps per side Two sets of: Assault Bike x 10 Calories Air Squats x 10 reps Push-Ups x 10 reps Hollow Rocks x 30 seconds A) every 2 min for 12 min (6 sets) 1 snatch [...]

Mobilize, then: 3 sets of: (warmup pace) 300 m row 10 banded good mornings 10 toes to rings (on rings obviously) :40 sec plank A). Take 15-20 minutes to find a 1rm deadlift (with PERFECT form, we will be using the number to go off of for future % work) B) 4 x 8 half-kneeling [...]

Mobilize, then: 20 banded steps monster walks 20 lateral steps (each direction) 10 seated box jumps (start seated and jump to a box) A.) 4 sets of 5 fronts squats @4101 * 4 seconds down, 1 second pause, fast up* Rest 2-3 minutes between B. 7 min EMOM 3-5 strict pull-ups + 5 strict dips [...]

Mobilize, then: 2 rounds of: 5 scap pull-ups 5 pull-ups 10 med-ball hamstring curls 10 air squats 3 line plank (alligator) walk A.) 2 sets: :30 sec nose to wall handstand hold (perfect position) 3 sets of: 3 deficit handstand push-ups negatives (4-5 sec descent) *rest :90 sec B.) 8x1 deadlift @80% Rest :30 sec [...]

Mobilize, then: Every 2 for 16 min 1 clean + 2 front squat + 1 jerk (Build to a heavy complex) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (24/16 kg) 30 Wall Ball Shots (20/14 lbs) 20 Box [...]

10x each T,Y,I raises 2 rounds of: 4 scap pull-ups 5 strict pull-ups 10 banded good mornings 10 banded squats 3 sets for times: 50 double unders 7 muscle ups (scale to bar or jumping bar mu) *rest :90 seconds between B. 3 sets of 20 steps of death march with dumbbells C. 3 rounds [...]

Mobilize, then: 2 sets of: 10 pvc pass-thrus in squat 2 line Alligator walk (feet on plates) 10 box jumps 24/20 A. 3 sets of: 20 nose to wall shoulder taps (scale to 4 wall climbs) WOD “Nancy” 5 rounds 400 m run 15 OHS 95/65 Core Every 90 seconds, for 12 minutes (2 sets [...]

3 lines each: High knees Butt kicks Toy soldiers Lunges with twist Inchworm Broad jump Crossover symmetry: x10 each Rows Pull-downs 90/90’s EMOM 5 3-4 strict pull-ups (weighted if possible) Every 2 for 12 Back squat 1) 4 reps at 70% 2) 4 reps at 75% 3) 3 reps at 80% 4) 2 reps at [...]

Assault Bike x 3 minutes @ a light pace Immediately followed by… Band-Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions x 5 reps Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction Three sets of: 5 Jumping Air Squats 10 Air [...]

Mobilize, then: 3 sets of: 5 inchworms 10 jumping jacks 2 wall-climbs A.) every 2 for 14 1 power snatch + 1 hang squat snatch + 2 ohs *start light and build* B.) 15 minute EMOM (alt) 1)8-12 ring dips 2) 12 lunges with Db’s 50/35 3) 12 DB snatches 50/35