Warm up:

Fish game!

3 Rounds:

10 Walking lunges
5 Ring dips
10 Burpee lateral jumps
5 Toes to bar
10 Wall balls
5 Pass throughs

Skill:

Squat Clean

Work out of the Day:

Squat Cleans

5-3-2-2-1-1-1

Increase weight each set.

Come get it!

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Warm-up:
2 Minute Jump Rope
1 Minute Box Jumps
2 Rounds
10 OHS
10 Situps
10 Arch Rocks or Supermans
5 CTB Pullups
10 Pushups
10 1 Arm Swings
10 Inch Worms

Workout of the Day:

5 Rounds for time of:

250m Row (Damper 5)
15 DB Push Press
20 Air Squats

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Warm-up:
Burgener Warm-up (3x-PVC, TB, Bar)
Shoulder Mobility
(3 Rounds)
15 PassThroughs
10 Turkish Getups
5 HandStand Pushups (If No HSPU, hold 30 Seconds)

This is how we do it!

Workout of the Day:

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

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Warm up:

500 m row (damper 4)

4 Rounds:

10 box jumps
10 inverted rows
10 hollow rocks
10 push presses/pvc

Work out of the Day:

Double under “Helen”

3 Rounds for time:

50 Double unders (250 singles if you do not have double unders)
21 KBS (54/36)
15 Pull ups

Mongo getting interviewed, for the second time, on his awesome preformance!  Congrats Mongo for finishing 4th in the masters division at regionals this weekend!!!  It was an honor to be there with you, we’re all very proud of you!
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Warm up:

Abductor magnus stretch 30 sec. ea. leg
Hamstring stretch 30 sec. ea. leg
Lying quad stretch 30 sec. ea. leg
Pvc pass throughs 10

Then…

4 Rounds:

5 K2E
10 hip swings ea. leg/front to back & side/side
10 Wall balls
10 Push ups

Work out of the Day:

For Time:

50-35-20

Box jumps
Sit ups
KBS (54/36)

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Warm up:

Ankle warm ups
Abductor magnus stretch/30 sec ea. leg
Mountain climbers/10 ea. leg

4 Rounds:

butt kicks/down & back
power skip/down & back
10 pvc pass throughs
10 hip extensions
10 OHS/pvc

Work out of the Day:

AMRAP 12 Min

200 m run
10 hang power cleans (65/95)
10 SDHP (65/95)

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Warm up:

400 m run

3 Rounds:

7 RDL hip swings ea. leg
7 supermans
7 ring dips
7 hollow rocks
7 med ball cleans

Work out of the Day:

5 max efforts:

Row 1,000 m / Rest as needed

* Attempt to keep all efforts within 10 seconds of each other.*

Score is fastest row time and slowest row time.

If you find a path with no obstacles, it probably doesn’t lead anywhere. 
  Frank A. Clark

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