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

Warmup, then: Mini band glute warmups: Monster walk Leteral walk Banded squats A. Take 12-15 minutes to build to a new 1-RM Front Squat or what is 'heavy' for today B. Every 2 minutes, for 16 minutes (8 sets), complete: Clean x 1 rep Build over the course of the 8 sets to a new [...]

Warmup, then: Dynamic Mobility & Activation Two sets of: Banded Tricep Stretch x 45 second per side Band Distracted Pec Stretch x 45 seconds per side A. Every 2 minutes, for 10 minutes, complete (5 sets): Snatch Balance x 1 rep *Work up to a heavy single B. Every 2 minutes, for 16 minutes (8 [...]

Every minute, on the minute, for 3 minutes (1 set) of: Interval 1 - Snap pull x 10 reps Interval 2 - Snap Pull with Small Backswing x 10 reps Interval 3 - Pop Swing x 5 reps Followed by... Every minute, on the minute, for 6 minutes, complete: Kipping Muscle-Up x 1-2 reps *or [...]