Warm-up: 5:00-7:00 of full body tissue work WOD: 2 Rounds for max reps 4 minutes to do... 50/40 calorie row Amrap of double unders with time remaining Rest 1:00 4 minutes to do... 50 Wall balls (20/14) Amrap of double unders Rest 1:00 4 minutes to do... 50 Kettlebell swings (53/35) Amrap of sit ups [...]

Warm-up: 2 Sets 400 Meter run 20 PVC Pass Throughs 5/5 High Kicks Strength Strict press: 4x5 Reps @ 75-85% Kettlebell bent rows: 4x10 Reps WOD: 1k row for time Then right into 12min. amrap 15 Box jump overs (24"/20", no touch) 10 Strict hspu 15 Box jump overs 10 Push press (65%) *Notes: Once [...]

Today is a Recovery Day for the Program!

Warm-up: 2 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker  50m High knees  :60 Jump rope Strength: EMOM for 12:00 Min 1: 3 Front squats (80-85%) Min 2: Ring L-Sit x :30 Min 3: 7 Weighted inverted rows (feet elevated 12-18") *Notes: Have [...]

Warm-up: 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms WOD: Partner, 30:00 AMRAP 400 Meter run (1 each person, seperate) 20 Burpees (together) 30 Pull ups (together) 40 Wall ball sit ups (20/14, together) 50 Hang cleans (25 each person, seperate, 65%) Recovery: Chest, Shoulders and Spine

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: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Strength: EMOM for 12:00 Min 1: 5/5 DB snatch Min 2: :30 Max distance sled push (heavy) Min 3: 10 Pendlay row WOD: 15:00 AMRAP 10 Cal bike (increase 5 cals/round) 10 Handstand push-ups 10 Ball slams (increase 5 reps/round) Recovery: [...]