Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building) WOD:  For Time 7 Rounds of 4 Hang snatch (95/65) 17 Push-ups, Alternate rounds with 17 Box jumps (24"/20") (so 4 rounds of push-ups, 3 rounds of box jumps) After 7 rounds go right into 75 Wall [...]

Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Strength: Barbell complex (from the rack) without setting bar down 3 Snatch grip push press (Behind the neck) 2 Hang snatch pulls 1 Power snatch x 4 Sets WOD: With a Continuous clock :30 max reps of each Hang [...]

Today is a Recovery Day for the Program!

Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Strength: 1. L-sit rope climb: 4 sets of 1 2. Sled drag, push back: 4 sets building x 15 Yard drag, 15 yard push back WOD: Continuous clock, Get as far as possible From 0-3:00 2 Rounds of: [...]

Warm-up: 10 Prone snow angels 10/10 Active straight leg raises 50 Meter swim x 3 Sets Strength: Hang squat cleans: 5-3-3-2-2 WOD: For Total Rounds (135/95) Pick up where you left off for each AMRAP 1:00 AMRAP  1 Jerk 3 Hang squat cleans 5 Deadlift 1:00 Rest 2:00 AMRAP 2 Jerks 4 Hang squat cleans 6 Deadlift [...]

Warm-up: 400 Meter run Strength: 1 Set of 50 V-ups Dual KB deadlift high pulls: 5 Sets of 5 Reps WOD: 16:00 AMRAP  Run 250 20 Kettlebell swings (53/35) Bike 20 Cal 20 Ball slams Recovery: Quads, Hips and Hamstrings

Warm-up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch Strength: Box squats: 5 Sets of 5 WOD: For Total Rounds Pick up where left off after each AMRAP 4:00 AMRAP 6 Chest to bar pull-ups 60 Double-unders 10 Sit-ups Rest 1:30 3:00 AMRAP 5 CTB pull-ups 50 Double-unders [...]