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WarmupTabata bike (8x :20 hard/:10 off or easy) ThenGet your weights and hip thrust station set up Grinder Work15:00 bikeAt the 3,6,9,12,and 15 perform 12 ...

Skill Work10:00 at a smooth pace1 hs walk level practice:20 side plank/side10 russian kb swings Level 1: 1 around the world in each directionLevel 2: ...

Warmup4 sets:30 goblet squat hold2 pause back squats up to starting weight (60-70% of max)10 db shoulder ext rotations25 banded pull aparts Lift5 sets of ...

WarmupWarmup to your power clean weight While you do that, hit 3 sets of 150 run3 box jump overs3 toes to bar WorkoutThis is written as ...

SkillSpend 10:00 going over rope climb technique  Warmup5 rounds3 thrusters up to wow1 jump and stand on the rope5 hammer curls–slow tempo both ways WorkoutFor ...

Warmup8:00 of3 1 and a quarter hip thrusts up to first weight10 leg abducted rocks/side10 wrist curls (empty bar)/direction Accessory3 sets of10 1 and a ...

Warmup5:00 empty bar snatch overhead hold Every minute (including the first) :20 hollow hold Then go warm up your snatch to your first weight (likely ...

Warmup10 split squat rock backs:30 waiter’s holdx 2 sets Then practice your lifts and figure out your weights Workout2:00 active hang (accumulated) Then  3 sets ...

Warmup4 sets5 sumo good mornings:30 sciatic nerve flossing/side10 bird dogs–if you’re a beast, do these from a plank:20 of quick feet to a 45 Then ...

21.3 – Friday Night Lights!