Warm-Up: 4x 6 Push-ups 12 Ring rows 30 Seconds  double under practice Strength: EMOM for 12:00 Min 1: 3 Deadlifts Min 2: 10 Toes to rings WOD 1: "Mini Christine" 250 Meter row 6 Deadlift (bodyweight) 10 Box jumps (24"/20") x 3 For Time WOD 2: For Time 15 Toes to rings 50 Double-unders x 5 Recovery: [...]

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: 6:00 of any tissue work needed Warm up: 6:00 of any tissue work needed Workout: For Time 10 Box jump (30"/24") 15 Front squats (95/65) 20 Push Press (95/65) 25 Deadlift high pulls (95/65) 30 Pull-ups 35 Cal row x 3 Recovery: Shoulders and Hamstrings

Warm-up: 10 Prone snow angels 10/10 Active straight leg raises 200 Meter run 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: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace Strength: Ring Pull-ups: 10-8-8-6 (weighted) Halting Back squat: 4 sets of 2 Reps ( 2 sec pause at quarter, parallell, below 90) WOD: Any Order, Any Way, For Time 800 Meter [...]

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 [...]