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Happy Birthday Colin! Warmup3 rounds:20 banded glute bridges10 squat pressouts Then spend 8:00 warming your pause squat up to 75% LiftPaused back squat6 sets of …

Warmup3 Rounds20 double unders20 banded lat pulldowns5 power snatches up to wow SkillsSpend 10:00 working on toes to bar or bar muscle ups Suggested levels: …

WarmupAccumulate 80 pike leg lifts, then: 3 sets of 50m sled push up to workout weight5 updowns on the sled Workout For time:550 sled push115 …

Warmup150m waiter’s carry (switch at the speed bump) Then:3 sets10 upright rows/arm5 burpees150 run LiftStrict pressEvery :90 for 8 Rounds3 Reps. Build to a heavy …

Warmup3 rounds10/10/10 rowing drills8 wallballs (start light and get heavy!)20 hollow rocks Workout15:00 AMRAP15 wallballs 20/14250/225m row Finisher12:00 for quality50m crush carry1:00 lat roll/side:30 passive …

WarmupSpend 10:00 going through a ring muscle up progression Then warmup your stepups and toes to bar Workout12-9-6Ring muscle upStepup/leg 2×50/35 to a 20/16 Rest …

WarmupSpend 10:00 at light weight doing1 clean pull1 hang muscle clean1 tall power clean After you change weights, do ;15 in a star plank/side LiftIn …

Warmup2 rounds:5 kipping pullups5 thrusters up to workout weight5 back squats Then, do a few pushups and situps and get ready to rock and roll.  …

WarmupAccumulate 60 pike leg lifts  Then do the kb warmup Then do 2 rounds of:5 weighted situps10/7 cal bike Workout5 Rounds for time20/14 cal bike15 …

WarmupWarmup your back squat and burpee box jumps to workout weight/height, then: At half speed, do a partial round of the workout:400m run10 situps5 burpee …