Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees  10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Strength: Back Squat: Take 20 minutes to find a 5 RM Conditioning: 5 rounds for time of: 1 Rope Climb 5 Strict Pull-ups or 3 negatives 15 Jumping Air [...]

Today is a rest day for the program! Rest Day Recovery is made for days like this..

Warm-up: 10 Reps each: Side Ape Forward Ape Backward Ape Forward Crab walk Backward Crab walk Backward bear crawl Forward Bear crawl 1 minute of butt kickers and high kicks within 5 min warm-up  Strength: Deadlift: 5 rounds of :10 Max DL’s @ 55% of 2RM, Rest 2:00 *Speed! Technique! WOD: AMRAP in 8 minutes of: [...]

Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Choose ONE of the following Sports… Run: 200m repeats, rest 2:00 , perform until pace or form deteriorates Row: 200m repeats, rest 2:00, perform until pace or form deteriorates Ruck: 200m repeats, rest 2:00, perform until pace or form deteriorates *Perform [...]

Warm-up: :20/:20 Couch stretch 10/10 Front to back leg kicks 5 Inchworm push-ups x 3 Sets Strength: Push Press: EMOM for 8 minutes of 2 Push Press @ 60% of 2 RM *Speed! Technique! WOD: For Time 4 Rounds  10 Box Jumps (24"/20") 15 Russian Kettlebell Swings (70/53) 400m Run *20min time cap *Step down on box jumps recommended PULL-UP [...]

Today is an active rest day for the program! 45 Mins of one of the following: Running Rowing Biking Swimming  

Warm-Up: 2 rounds: 250m row,  5 4-Point squats. 10 Air Squats. 10 PVC pass throughs. 10 spider man push-ups, 5 pull-ups Strength: Front Squat: 5 – 5 – 3 – 3 – 1 – 1 *Warm up as follows 10 with BB – 5 @ 60% – 3 – @ 70% *Move up in weight as [...]