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…

Warm-up: 2 rounds of :20-:30 of each movement.PVC or Empty Barbell DeadliftJumping JacksQuick Bunny Hops (in place)5′-10′-15′ Shuttle RunPVC or Empty Barbell Muscle Clean5′-10′-15′ Shuttle RunAir SquatsJumping Air Squats Barbell Warm-up:5-7 reps of each.1) Muscle Clean // Squeeze your butt then pull and punch elbows through.2) Power Clean + Front Squat // Focus on athletes…

Warm-Up:Strapless Rowing::60 without straps. The focus here is to teach athletes to keep their feet down on the drive and to not lean too far back so they can make a smooth return.  Aerobic Prep:Athletes, strap in. Row for 3:00. The goal is to slightly increase your pace every :45-:60.  Rowing Focus: The pull to…

Warm-Up:AMRAP 5:  5 Single Arm Ring Rows / arm  5 Single Leg KB Deadlifts / leg  50′ Side Shuffle  50′ Backpedal  Workout fo the Day:RX:Deadlift5-5-5-4-4-4-3-3-3 Level 2:Deadlift5-5-5-4-4-4-3-3-3 Level 1:Deadlift10-10-10-8-8-8-6-6-6 Accessory: On a 5:00 Clock:20 Dumbbell Side Bends40 Banded March In Place Stretching: 2 Sets::60 Pigeon Stretch (each leg):60 Couch Stretch (each leg) AUX:Midline 1::60 Plank*50′ Crab Walk (hips as high as…

General Barbell:AMRAP 5:  5 Push-up to Downward Dog  5 Empty Barbell Deadlift  5 Scorpion Stretch  5 Empty Barbell Good Mornings  5 Toe touch to jump  5 Sumo Deadlift Workout of the Day:RX:AMRAP 18:12 Deficit Push-ups6 Sumo Deadlift High Pull (135/95#) Level 2:AMRAP 18:12 Push-ups 6 Sumo Deadlift High Pull (95/65#) Level 1:AMRAP 18:12 Push-ups*6 Sumo Deadlift High Pull (45/35#)*Hands on 24″” or 30″”…

Warm-Up:AMRAP 4:  5 Bootstrapers  5-10-15 yard Shuttle Runs  5 Strict Burpees  2 Rounds:  5 Cat/Cow Stretch  5 Curtsey Lunges  5 Side Plank Leg Lifts / Side  10 Squat Therapy Squats Workout of the Day:“Back Squat2-2-2-2-2-2-2-2 Level 2:Back Squat2-2-2-2-2-2-2-2 Level 1:Back Squat2-2-2-2-2-2-2-2 Accessory:3 Rounds:20 Alt. DB Strict Press (35/25#)10 Heavy Glute Bridges**with barbell Stretching:Squat Therapy

Warm-up:  AMRAP 5:  30 Dead Hang from pull-up bar  10 Hollow Rocks  5 Strict Pull-ups or Ring Rows  :30 Kip Swings  10 Superman Archs  5 Push-up to Downward Dog Burpee-to-Target:1 set of 5 step-back and step-up burpees. Rest as needed  1 set of 5 jump back and jump up burpees. Rest as needed.  2 sets of 3 burpee-to-target; one set utilizing the step-back method…

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