Two sets of: Med Ball Hamstring Curls x 5 reps Hip Extensions (unweighted) x 10 reps Band Pull-Aparts (overhead) x 15 reps (light band) A. Take 2 minutes to draw out your footwork and do 10 jump and lands And then . . . Every minute, on the minute, for 15 minutes: Jerk Dip + [...]

Two sets of: Banded Monster Walks x 16 reps forward/backward Banded Lateral Walks x 16 reps each direction Banded Clam Shells x 16 reps each side A. One set of: Three-Quarter Handstand Freestanding Kick Ups x 20 reps Three sets of: Wall Handstand Thigh Taps x 20 reps Rest as needed Three sets of: Freestanding [...]

Three sets of: Assault Bike x 10 calories Deep Squat Progression x 5 reps Two sets of: Cross Over Symmetry 90/90 Drill x 10 reps Cross Over Symmetry Victory x 10 reps A. Take 12-15 minutes to work up to a new 1-RM Overhead Squat and then … Every 2 minutes, for 10 minutes (5 [...]

Warmup, then: A. Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Squatted Muscle-Up Transitions x 8 reps (slow and controlled) Interval 2 – Elbow Drops on Box x 10 reps Rest 60 seconds, then. . . Every minute, on the minute, for 3 minutes (3 sets) of: Option 1 [...]

Crossover symmetry activation protocol Then: Row 500 m Every 2 for 10 5 strict press (light and build) B. Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift Rest 2-3 minutes (deadstop on every rep) WOD Every 3 minutes, for 18 minutes, complete: Toes-to-Bar x 10 reps 24/20″ Box Jumps x 15 [...]

3 sets of: Row 250 m 3 deep squat progressions Then : 3 sets of ring pullups (in false grip) x 3-6 reps A. Every :90 sec for 7:00 min (5 sets) 1 clean from below knee + 1 front squat (building) Every 2 for 10 2 cleans (rest :10sec between lifts, building to heavy) [...]

Three sets of: Row x 250 Meters @ a relaxed pace 10 OHS w/PVC Pipe + 10 Pass Thrus @ the bottom of the last OHS A. Every 2 minutes, for 10 minutes, complete: Overhead Squat x 1 rep @ 3111 B. Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + Snatch from [...]

Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Forward Cross [...]

Two sets of: Med Ball Hamstring Curls x 5 reps Hip Extensions (unweighted) x 10 reps Band Pull-Aparts (overhead) x 15 reps (light band) Draw out jerk footwork Three sets of: Drop to Split x 3 reps *Focus on recieving in the proper position. This should be light if you are new to this drill. [...]

If you feel like yesterdays work, would be more beneficial then do that, or: Three sets of: Row 250 Meters @ relaxed pace Deep Squat Progressions x 5 reps A. Three sets of: Donkey Kicks to Box x 15 reps followed by … Three sets of: Handstand Wall Thigh Taps x 16-20 reps followed by [...]