Warm-up:
500m Row
Burgener Warm-up x3 (PVC, TB, Bar)
3 Rounds
10 OHS (TB or Bar)
10 Band Pushups
10 GHD Situps
10 Pullups (5 of which are deadhang)
10 Ring Dips
10 Supermans

Power/Skill:
1 Arm Alternating DB Bench 7-7-7-7

Workout of the Day:

Resting 60 seconds between sets:
Bench Press 2-2-2-2-2-2-2-2-2-2

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Warm-up:
650m Row
3 Rounds
10 Barbell Sumo Deadlift High Pull
10 Squat
10 Dumbbell Press>Push Press>Push Jerk
Hip Prep
Shoulder Mobility

Skill:
Squat Clean & Jerk (Thruster) Review
Movement Standards

Workout of the Day:

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk (Thruster is allowed)

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Recovery:
Foam Roll

Warm-up:
500m Row
3 Rounds
10 Lunges
10 Parallette Push Up
10 Kettlebell Deadlift
:10 Second Ring Hold

Power:
Floor seated Dumbbell Shoulder Press 5-5-5

Workout of the Day:

5 Rounds for time of:

15 Box Jumps
10 Burpees
25 Situps

Warm-up:
200m Run
2minutes of Jump Rope
1minute of Step ups
3 Rounds
10 Muscle Snatch
10 Ring Pushups
10 Inch Worms

Skill:
:30sec Hollow Holds/:30sec Rest (5minutes)
12-15 Candlesticks
12-15 Ring Bridges (focus on straight hollow body position)

Workout of the Day:
40-30-20-10 reps of:
KB Swings
Double Unders
Pushups

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Warm-up:
500m Run
200m Run Backwards
Hip/Shoulder Prep

Skill:
Squat Review

CRAZY STRONG!!!!!!!!

Workout of the Day:

OHS 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

Recovery:
Ball Roll- Quads and IT Bands

Warm-up:
650m Row
3 rounds of
5 Archer Rows
7 Pushups
9 V-ups
11 Standing Barbell Twists

Power:
Swings 5x5 (Straight sets-Heavier than workout weight)

Workout of the Day:

“Helenish”
3 Rounds for time of:
500m Row
21 Swings
12 Pullups

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Warm-up:
2-3 rounds
10 Pushups
10 Supermans
10 Inch Worms
10 Scorpion
10 Iron Cross

Katy-Fingers & Toes

Workout of the Day:
10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 Burpees
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 Situps

In this workout you will alternate between Burpees and Situps
going up the ladder on one and down on the other and then back again completing all reps.

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