Warm-Up:Accumulate 5-15 reps of the pull-up related movements.  Round 1-2: :30 Row (easy pace) – :30 Ring Rows – 10 Empty Barbell Deadlifts  Round 2-3: :30 Row (moderate pace) – :30 Jumping Pull-ups – 10 Barbell Push Press  Round 3-4: :30 Row (target pace) – :30 Kip Swings – :30 Alternating Rack Position Elbow Stretch.  Pull-up:Athletes have 3…

Warm-Up AMRAP 4:  10 Reverse Lunges  :10 Hollow Hold  10 Toe-touch + Jump Workout of the Day:RX:AMRAP 15:20 Box Step-ups (24/20″)25 Ab Mat Sit-ups30 Air Squats Level 2:AMRAP 15:20 Box Step-ups (24/20″)25 Ab Mat Sit-ups30 Air Squats Level 1:AMRAP 15:20 Box Step-ups (20/14″)25 Ab Mat Sit-ups30 Air Squats Accessory:3 Sets:12 Bulgarian Split Squats Each Leg12 Arch-ups Stretching:5 Sets::30…

Warmup AMRAP 5:5 Inchworm + Push-up10 Muscle Snatch10 Sit-up10 Elbow-to-Instep Workout of the Day:Rx’D:For Time:1 Round:30 Bar Facing Burpees15 Power Snatch (115/75#)—2 Rounds:20 Burpees Over Bar10 Power Snatch—3 Rounds:10 Burpees5 Power Snatch Level 2:For Time:1 Round:25 Bar Facing Burpees15 Power Snatch (95/65#)—2 Rounds:15 Burpees Over Bar10 Power Snatch—3 Rounds:10 Burpees5 Power Snatch Level 1:For Time:1…

Warm-up 3 Rounds:100m Jog or :30 jog in place10 Leg Swings Each Leg20 Hamstring Scoop Stretch10 Calf Raises10 Air Squats Workout of the Day:RX:4 Rounds:Run 800mWalk 100m (Recovery)Run 400mWalk 100m (Recovery) Level 2:4 Rounds:Run 800mWalk 100m (Recovery)Run 400mWalk 100m (Recovery) Level 1:4 Rounds:Run 400mWalk 100m (Recovery)Run 200mWalk 100m (Recovery) Accessory:5 Sets::60 DB Side Bends:30 DB…

Warm-up AMRAP 8:00:10 PVC Pass Throughs  20 Shoulder Taps in Plank Position  10 Push-ups (from toes or knees)  5 Strict Pull-ups or 10 Ring Rows  5 DB Strict Press / arm (light) Workout of the Day:RX:6 SetsEvery 3:003 Push Press12 Seesaw Seated DB Strict Press**Increase loading as long as you can maintain unbroken reps. Level 2:6 SetsEvery 3:003 Push…

Warm-up:Round 1: :60 Row (easy pace) – :30 Single Unders – 10 Empty Barbell DeadliftsRound 2: :60 Row (moderate pace) – :30 Single-Double-Single Unders – 10 Barbell Deadlifts (light loading)Round 3: :60 Row (target pace) – :30 Double Unders or Attempts – 10 Barbell Deadlifts (light loading) Workout of the Day:RX:3 Rounds:1500m Row150 Double Unders15…

General Warm-up:3 rounds10 Step-ups20 Lunges in Place20 Scorpion Stretch:30 Calf Stretch Each Leg Workout of the Day:RX:AMRAP 10:10 Box Jumps (24/20″”)10 Single Arm DB Lunge Thruster* (5 each arm)*(50/35#) Level 2:AMRAP 10:10 Box Jumps (24/20″”)10 Single Arm DB Lunge Thruster* (5 each arm)*(35/25#) Level 1:AMRAP 10:10 Box Jumps (20/14″”)10 Single Arm DB Lunge Thruster* (5…

Warm-Up:AMRAP 6:  5 Partial ROM GHD Sit-ups  10 Reverse Lunges  10 PVC Good Morning  10 Toe Touch + Jump  5 Burpee Broad Jump Workout of the Day:Rx’D:3 Rounds:24 GHD Sit-ups36 Single Arm DB Hang Power Cleans* (50/35#)48 Alternating Pistols*Use 1 Dumbbell Level 2:3 Rounds:24 GHD Sit-ups**36 S. Arm DB Hang Power Cleans* (35/25#)24 Alternating Pistols*Use 1 Dumbbell**Partial Range of Motion….

Warm-Up:Perform 2 inchworm + push-up after each 30′ section  30′ walk on toes  30′ yd walk on toes backwards  30′ walk on heels  30′ walk feet turned out  30′ walk feet turned in  30′ lunge steps w/ arms stretched overhead  30′ heel toe hamstring stretch  30′ high knees  30′ butt kickers Workout of the Day:RX:On a 21:00 Clock:Every 3:00:400m Run15 Handstand Push-ups*Rest with any…

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