Mobilize, then: Monster band walks x20 Lateral band walks x20 Banded good mornings x10 Every 2:00 for 12:00 (6 sets): Front Squat x 2 reps *Sets 1-3 @ 80% *Sets 4-5 @ 85% *Sets 6 @ 90% B. Every 2:30 for 15 minutes Power Clean + Front Squat *build to heavy C. 100 Double-Unders and [...]

Reminder: “naught or nice” workout tomorrow at 9:00am! If you can’t make it, please bring an unwrapped toy anyways and do the workout today!! Mobilize, then: 2 sets: 10 cal bike 5 strict pull-ups 15 kB swings A.) every :90 sec for 9 (alt) (3 sets each) 1) 1 legless rope climb 2) 2 regular [...]

Mobilize, then: 2 sets of: 5 inchworms 10 glute bridges 10 ring rows :30 sec plank (hold it hard!) A.) Five sets of: Deadlift x 5 reps @ 72.5% Rest as needed B.) Amrap 30 400 Meter Run (can row/bike) Toes-to-Bar x 30 reps 50/35 lbs Alternating Reverse Lunges x 20 reps 50/35 lbs Renegade [...]

Mobilize, then: 10 forward/backward leg swings :30 sec side plank (each) Then w/empty barbell (snatch grip) 5 RDL’s 5 hang snatch pulls 5 btn snatch grip presses 5 ohs A) 10 EMOM 1 power snatch 1-2@60% 3-4@65% 5-6@70% 7-8@75% 9-10@75%+ B.) 10 EMOM 4 DB front squats(50/35) + 4 hspu * rest 3 minutes then [...]

Mobilize, then: 2 sets of: :30 sec plank 5 inchworms 10 step back lunges (body weight) A) Every 2 for 12 Front squat x 3 1-3@75% 4-5@80% 6-@85% B.) every :90sec for 9 min (6sets) Power clean + front squat @80% C.) for time: 21-15-9 Db thruster 50/35’s Burpee over DB Straight into: 15-12-9 DB [...]