Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns WOD: 25 min Amrap Row 500m 3 rope climb AD/AB 30 Cals 5 Burpee MU Run 800 15 GHD Sit up [...]

Warm up/Skill 3 sets PVC pass through, 5 reps 20 sec Ring pec stretch 5-8 Push ups WOD For Reps 21-18-15-12-9-6-3 Push Ups 42-36-30-24-18-12-6 DU Strength/Accessory Ring Dip+Support Hold; 3-5+20 sec hold x 5; rest 2 min L-sit/Tuck hold; 20-30 sec x 5; rest 1min Seated leg lifts; 10 reps x 5; rest 2 min [...]

Today is a rest day for the program!  

Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: 21-15-9 Strict L Hang Pull ups Front Squat; 115/165# *Sub strict pull ups/Feet Elevated Ring rows if L Hang [...]

Warm Up/Skill 5 Sets 30 sec plank hold 10 GHD Hip Ext w/ 2 sec pause @ top 15 sec L hang/tuck hold + WOD 5 sets @ HIGH effort 100ft sled push –or- sprint 10 Burpee (AFAP) 20 Sec AD @ 100% rest 90 sec *Today’s work is for EFFORT! You will get tired, [...]

Today is a rest day for the program!

Warm Up/Skill Forward Roll; 20ft x 2 Backward Roll; 20ft x 2 Dive Roll; 20ft x 2 Quick Roll x3; x 2 Forward Roll into bear crawl; 20ft x 2 Backward Roll in Crab walk; 20ft x 2 Cartwheel to forward roll to opposite cartwheel; x 2 + WOD For time: 3 Rounds 25 GHD [...]