Warm-up:
650m Row
Burgener Warm-up (PVC,TB, Bar)
3 Rounds
10 OHS
10 DB Push Press
10 Toes to Bar
10 Power Skips
10 Weighted Hip Extensions

Power:
Muscle Snatch 3-3-3-3

Workout of the Day:

5 rounds for Time of:

7 Power Snatch (115/85)
15 Box Jumps 24”

Post time to comments

Warm-up:
400m Run
3 Rounds
5 Turkish Getups (each arm)
10 Swings
15 Box jumps
+ Hip Prep

Workout of the Day:

AMRAP in 20 minutes of:

5 Pullups
10 Pushups
20 Squats

Recovery:
Foam Roll -Quads
Stretch -Hamstrings
Post rounds to comments

Warm-up:
500m Row
Burgener Warm-up (PVC, TB, Bar)
3 Rounds
10 OHS
10 Pushups
10 Situps
10 Pullups
10 Ring Dips
10 Hip/Back Extensions

Skill:
Review- Hang Power Clean

Welcome Back Jack!

Workout of the Day:

  “DT”

5 Rounds for Time of:
155lb Deadlift 12 Reps
155lb Hang Power Clean 9 Reps
155lb Push Jerk 6 Reps

Warm-up:
Fish Game
3 Rounds
10 Ring Bridges
10 Toes to Bar
10 Hip Extensions
10 KB Deadlifts
+ Scorpion Stretch
Groiner Stretch
Iron Cross Stretch

SKILL:
Handstand Practice

Ropes and Bars

Workout of the Day:

10 Deadlifts #225/#185
50 Double Unders
8 Deadlifts #225/#185
40 Double Unders
6 Deadlifts #225/#185
30 Double Unders
4 Deadlifts #225/#185
20 Double Unders
2 Deadlifts #225/#185
10 Double Unders

Recovery:
Hamstring Stretch
Ball Roll - Calves (5 minutes)

Warm-up:
1000m Row
3 Rounds
10 Walball
10 KB Swings
10 Shoot Throughs
Hip Prep

Skill:
Power Snatch * 1 Rep every
:30 Sec for 10 Minutes

Workout of the Day:

“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Score to comments

Warm-up:
3 Minutes barefoot Jump Rope
3 Rounds
10 OHS (PVC)
10 Hollow Rocks
10 Ring Pushups
10 Box Jumps
10 Pullups
10 DB Shoulder Press
10 Pass Throughs

Skill:
Muscle Up Transition

Workout of the Day:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Post rounds completed and thoughts to comments

Warm-up:
2 Rounds
15 Jumping Jacks
15 Split Jacks
15 Seal Jacks
10 Single leg March
10 Walking Lunges
10 Power Skips
10 Backward Lunges
Backward Skip
High Knee Run
10 Figure Fours
Butt Kick Run
10 Prisoner Squats
10 Inch Worms

Skill:
Rowing/Running Technique

Workout of the Day:
Run 1600 meters (Row 2000m)
Rest 3 minutes
Run 1200 meters (Row 1500m)
Rest 2 minutes
Run 800 meters (Row 1000m)
Rest 1 minute
Run 400 meters (Row 500m)

Post times and modality to comments.