Mobilize, then: 2 sets of: :30 sec plank :30 sec side plank (each side) 5 jump squats (empty barbell) 5 push jerks (empty barbell) A. Every 90 seconds, for 9 minutes (6 sets): Power Jerk x 2 reps *Sets 1-3 @ 65-70% *Sets 4-6 @ 70-75% B. Five sets of: Deadlift x 5 reps @ [...]

Mobilize, then: 2 sets of: Behind the neck press (barbell) x5 Ohs x5 Hang power snatch x5 A)Every :90 sec for 12 min Power snatch + hang snatch * start at 70% and build every 2 reps B.) 3 amrap 20/15 cal bike Max strict hspu *scale to wall-climbs * rest 3 minutes between C. [...]

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 [...]

Mobilize, then: 2 sets: :30 sec side plank (each) 5 box jumps 24/20 5 donkey kicks to wall (both feet going together) 8 ring rows A) 3 sets for max reps: Kipping HSPU * rest exactly :90sec between B.)every 2 for 8 min Back squats x7 @70% C) 5 rounds for time: 6 line sled [...]

Mobilize, then: 2 sets: 5 inch worms :45 sec plank 8 ring rows 8 squat jumps A. 4x5 deadlifts @70% (no pause!) B.) For total time: 3 rounds: 20 wall-balls 10 pullups *rest 2 minutes 3 rounds: 20/15 cal row 20 push-ups *rest 2 minutes 1 round: 35/25 cal bike 30 kb lunges 55/35’s C. [...]

Mobilize, then: 2 sets of: 5 inchworms 5 btn presses from ohs position (empty bar) 5 hang squat snatches (empty bar) 20 mountain climbers A. Every 2 minutes, for 20 minutes (10 sets): Snatch *Set 1 = 2 reps @ 70% *Set 2 = 1 rep @ 75% *Set 3 = 1 rep @ 80% [...]