Warm-up: Related tissue work, then:  3 sets :20 Max jumping jacks :20 Seated arm pumps 20/20 Single leg hip thrusts Strength: Tabata hallow hold x 8 Sets Dumbbell bench press: 12-10-10-8 (3 Seconds down, 1 Second up) Conditioning: 200 Meter run for time Rest 1:1 x 3-4 Sets WOD: With a Continuous Clock, Max Reps in 3o [...]

Warm-up: 10 Touch downs 10 Step bear crawl forwardand back 10 step ape crawl forward and back 10 step crab forwardand back 10 Push-ups Strength: Hang muscle snatch: 3 x 3 Sets  Hang power snatch: 3 x 3 Sets Skill: 5:00 Peg board work, coachs's choice *If the facility doesn't have a peg board, work on rope climbing WOD: [...]

Today is a Recovery Day for the Program!

Warm-up: 2-5 Min of related tissue work, then: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute, then 2 sets of: Star Lunges x 10 per leg Toe Touches x 10 per leg Front to Back Leg Kicks x 10 per leg Strength: Deadlift Build to a 1RM over 5 Sets, rest [...]

Warm-up: 7:00 of tissue work for full body then 400 meter run WOD: For Time, 25:00 Time Cap 50 Wall ball (20/14) 50 Ft. Single arm overhead KB lunge (50/35, right arm) 50 Kettlebell swings (50/35) 50 Ft. Single arm overhead KB lunge (50/35, left arm) 50 GHD sit ups 50 Ft. Single arm overhead [...]

Warm up: 6:00 of any tissue work needed Workout:  For Time 50 Box jump (30"/24") 50 Front squats (95/65) 50 Push Press (95/65) 50 Deadlift high pulls (95/65) 50 Hang cleans (95/65) 50 Ring dips 50 Pull-ups 50 Toes to bar 50 Push ups 50 Up/downs 50 Cal row Recovery: Shoulders and Hamstrings

Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Strength: Build do a 5RM deadlift WOD: EMOM for 20:00 Min 1: 7 Power cleans (moderate) Min 2: Max rep pull ups in :30 Min 3: Max rep dips in :30 Min 4: Max cal bike, row, or ski in [...]