Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Strength: Back squat: Complete 4 sets of 15 reps @ 60% of your 1RM WOD: For Time 21-15-9 All with a (95/65) barbell Deadlift Power clean Front squat Power jerk Pull ups strict WOD: For [...]

Warm-up: 5:00 Of tissue work for shoulders and hip, then 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's WOD: For Time 200 Meter row 7 Bench press (205/145lbs) x 8 rounds Rest 10:00 Strength: Back Squat: Find your 20 rep max. Pick a weight about 50-60% of 1RM and give it a [...]

Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Endurance: Run Run a mile Rest 4 min Run 1200 Rest 3 min Run 800 Rest 2 min Run 400 Rest 1 min Run 200 Rest :30 second Run 100 Workout: For Time 15 Toes To Bar 20 Sandbag Cleans To Shoulder, [...]

Warm-up: 3 Sets 10 Pike ups each foot 10 Push up Inchworms Endurance: Row 4 miles, push this pace today. WOD: For time 100 Double-unders 20 Pull-ups x 5 WOD: For time 100 Dips Every time you break do 10 Ball slams (20/15) Mobility: Hips and Hamstrings