DAILY WORKOUT

WARM-UP ON A 6:00 RUNNING CLOCK… 2:00 Row (Mod Pace) Into… 2-3 SETS (W/ Empty Barbell) 5/5 Slow Single Leg Barbell RDLs 5 Barbell Upright Rows 5 Barbell Goodmornings 10 Behind the Neck Alt. Elbow Punches STRENGTH 3 SETS* 1 Clean Pull + 2 Power Clean *All working sets...

WARM-UP 3 SETS 15 Toe Touch Jumping Jacks 5/5 Split Squats* 5 Push-Up to Pike 10 Elbow Punches 5 OH Press** *Round 2 perform 5/5 Jumping Split Squats, Round 3 perform 10 Jumping Lunges. **Round 2 perform Push Press, Round 3 perform Press from the Split Position...

WARM-UP ON A 10:00 RUNNING CLOCK.. 400m Run Into... 2 ROUNDS 10 Samson Stretches 8 Inchworms 10 Kipping Swings :30 Squat Hold Into... 2 ROUNDS 10 Tempo Air Squats (32x1) 8 Tempo Push-ups (32x1) :20 Scap Pull-ups Into... Practice Single Unders / Double Unders / Double...

WARM-UP 2 ROUNDS 10 PVC Pass Throughs 8 Jumping Squats 6 Inch Worms 1-2 ROUNDS 10 Up-Downs 8 PVC Snatch Push Jerks 6 PVC Jumping OHS STRENGTH 5 SETS* 2 Squat Snatch *All working sets should be Mod-Heavy to Heavy...about 80-90% of 1-Rep Snatch. Option to build in later...

WARM-UP IN 8:00 GET AS FAR AS YOU CAN… 200m Run 25’ Of the Following High Knees Butt Kickers Skip for Height High Kicks 200m Run Into…. 1-2 SETS 8 Scap Pull-Ups 8 Small Kip Swings 8 Banded Pull Aparts 1-2 SETS 8 Big Kip Swings 8 Banded Pull Downs 8/8 SA Ring Rows...

WARM-UP ON A 10:00 RUNNING CLOCK… 2 Sets 1:00 Bike @ EZ Pace 10 Bootstrappers 10 Samson Lunges 10 Push-Up to Pike 10 Hollow Rocks 2 Sets :45 Bike @ Mod Pace 12 Step-Ups 12 Med Ball Deadlifts 12 Med Ball Strict Press 12 Quad Heel Taps 2 Sets :30 Bike @ Hard Pace 10 Box...

WARM-UP ON A 10:00 RUNNING CLOCK… 4:00 EZ to Moderate Row Immediately Into… AMRAP x 6 MINUTES 5 Slow Plate Goblet Squats w/ Pause in the bottom (Athlete Choice) 5/5 Plate Single Leg RDL 10 Glute Bridges w/ Pause in the top 10 Plate Sumo Deadlifts PARTNER WORKOUT IN...

WARM-UP 1-2 ROUNDS 10 Up-Downs 10 PVC Pass Throughs 10 PVC Snatch Push Jerks* 10 Scap Pull-Ups 1 ROUND 8 Burpees 8 PVC Scarecrow Power Snatch** 8 Jumping Squats 8 Kip Swings *The Snatch Grip Push Jerk is performed from behind the neck **Start in the Scarecrow position...

WARM-UP Run 200m Into.. 1-2 ROUNDS 4/4 Samson Stretch 6/6 Step Ups 4 Inchworm 2 ROUNDS 4-6 Pike Push-Up* 6 Box Jumps *Pike Push-Up can be done on the Floor or Feet On The Box. DB Press can also be Subbed for the Pike Push-Up. WORKOUT EMOM x 30 MINUTES MIN 1&2 -...

WARM-UP 2 ROUNDS 1:00 Bike* 10 Toe Touch Jumping Jacks 8 Elbow Punches 8 Good Morning** 6 Broad Jumps 6 Hollow Rocks *Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard **Round 2 Perform Hang Muscle Clean STRENGTH ON A 20:00 RUNNING CLOCK... Build to...

WARM-UP ON AN 8:00 RUNNING CLOCK… 400m Run Into… 2 Sets 10 Banded Pull Aparts 10 Scap Pull-Ups 10 Lunges 10 Sit-Ups 2 Sets 10 Banded Lat Pull-Downs 10 Alt. KB Goblet Lunges 10 Burpees 10 V-Ups SKILL 3 SETS FOR QUALITY 5-8 Strict TTB or Slow Hanging Knee Raise 5-8...

WARM-UP 2 Sets (10:00 Cap) 1:00 Row @ Mod Pace 10 Push-Up to Pike 10 Cat Cows 10 Moose Antlers 10 Alt. V-Ups 2 Sets 1:00 Row @ Hard Pace 8 Up-Downs 8 Glute Bridge-Ups 8 V-Ups 8 Barbell Strict Press STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy 1-Rep Push or...