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Warmup10:00 of:5 windmills/side:30 waiter’s hold/side10 single dumbbell pullovers, 3 seconds on the way down Then spend a while going over push press technique–really drive the ...

WarmupSpend 6:00 practicing double unders If you’re good at double unders, 6:00 emom of 20 beaded rope dubs then 5 natural leg extensions10 total staggered ...

Hot start:2 rounds at a somewhat sustainable pace3:00 bike10 empty bar front squats:30 glute bridge Then, do 3×1 max seated vertical leap Strength Day3 rounds ...

WarmupDo the 10/10/10 rowing warmup Then: Do 1:00 of pallof presses/side Then: Go through a ring muscle up progression Workout18:00 AMRAP1,2,3 ring muscle ups5 burpees ...

Warmup8:00 of::30 of field drills10 wallball squat pulses:30 waiter’s hold/side Workout5 rounds for time400m run8 alternating dumbbell snatches 50/3512 wallballs CooldownSpend 5:00 rolling anything that ...

Warmup3 rounds:10 flexed arm hang10 straddle hollow rocks30 banded pullaparts Strength DayEvery 3:00 for 8 rounds 1 max set of strict pullups (banded pullups if ...

Warmup10:00 of::30 piriformis smash/side10 staggered goblet good mornings10 pike leg lifts5 deadlifts up to workout weight Workout15:00 AMRAP5 deadlifts 205/13520 abmat situps Cooldown10 mckenzie pushups:30 ...

Warmup3 rounds of:10 squat pressouts:30 hollow hold5 strict chinups/flexed arm hang Then go through:1 round of a pullup progression5 thrusters up to above workout weight ...

Warmup 1:00 glute smash/sideinto:90 unbroken crush hold (athlete’s choice of weight)into Burgener clean warmup, and warming up to power clean weight Workout18:00 of:30 on, :30 off, ...

Warmup 2 rounds8-12 strict chinups/banded chinups:30 lat smash/side6 oh split squats, 3 seconds down, 3 seconds up Then, go through a chest to bar progression ...