Category

  Warm-up Strength Strict  Press (5,3,1 )  last set of one should be heavy and attempt to get as many reps as possible.) Workout: 100x Back Squat Player chooses weight Weight should be a challenge to complete 100 straight reps Each time bar is racked player immediately owes 20x B

  Strength Back Squat 5,3,1 (last set of one should be heavy and attempt to get as many reps as possible.) 5×3 Pull-ups  (First set of Pull-ups will be negatives.) Work 1-10 Weighted Step-up @ 2x 18#-35# KB + 10-1x Knees to Elbows. Rest as needed 100 Dips for time..  Rest in

  Strength Front-Squat, 5×3 Pull-Ups, 5-5-5-5-5 Work OTMx20 Minutes ODD Min 5-10-5 Shuttle Run EVEN Min 7 KB-Swing M=70/W=53

  Warm up for 10 minutes with Hip mobility and Agility Ladders (practice using arms with feet) – 2x 10 Squat 2x 10 Jump Squat 2x 5 Tuck Jump – 30 Sec Box Jump @ 24” Box (Keep track of reps) + 60 Sec Step-up on 20” Box (Keep track of reps) + 30 Sec Rest 10 Rounds – 4x 30m Bear Cra

                      Warm- up Warm up with 10 minutes Agility Ladders (Stretch some between ladders) 6x 30/15 second intervals of random squat sequence of Squat, Jump Squat, TuckJump, Hell Hold. – Work up to a Heavy-ish OHS (abou

                    Strength Back Squat Warmup, 80% x 3, 85% x 3, 90% x 3 ( last set  Maximum Reps) Pulls 3x M.E between  Back squat sets.. A) For Total Reps: AMRAP 2 – Max Burpees Rest 1 Minute AMRAP 2 – Max Wallballs Rest 1 Minute AM

                    WOD  21-15-9! KB-Swing! Burpee!

                      WOD For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run   Happy New Year !!

                      Strength  Strict Press 5×5 (Heavy) WOD  For Time: 200m Run before each round of! 21-15-9! Thruster! Toes-To-Bar! (M=115/W=83) Cool Down  

                        Strength  5X5 Back Squat (Heavy) please note the last set of Back Squats is as many as you can.. dig deep. Max Effort Dips – Rings or Strict. WOD  8 rounds 100m sprint 8 kb swings 70/45 5 burpees