*We will start a new lifting cycle starting next week! Try to max out today! If not, try to hit heavy for the day and focus that number...

WARM UP Coach Stretch Shoulders 2 RDS 5 R KB Swings 5 weighted glute bridge 4 Burpee KB DL 4 L/R RDL 30s Row Skill / Strength 4 RFQ 2...

WARM UP Coach Stretch Hips and Hamstrings 3 Rds 5 Barbell Good Mornings 6 squat press out 5 cobra burpees 6 KB SDLHP Skill / Strength 4...

WARM UP Coach Stretch Shoulders 3 RDS 8 Hollow Swings 5 ring rows 5 back squats + 3 sotts press 100m run Skill / Strength 5 Sets 1 Snatch...

Warm Up Stretch/ Mobility 3 Rounds 3 Clean Grip Shrug and Pull 3 Muscle Clean 3 Power Clean 3 Push Press 3 Split Jerks A. Press Push...

WARM UP Coach Stretch Hamstring Stretch Chest & Shoulder mobility 2 RDS 6 Barbell Kang Squat 6 Scapular Pull Up + 3 Kipping Pulls Ups 8...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 10s supinated dead hang + 5 chin ups 4 Burpee broad jump 5/arm DB Push press 5 DB sumo...

Warm Up Stretch/ mobility 3 Rounds w/ PVC or empty barbell 3 Snatch High Pulls 3 Muscle Snatch 3 Overhead Squats 3 Snatch Balance 3 High...

WARM UP Coach Stretch Foam roll lats 3 RDS 5/arm KB windmills 6 sumo inch worm to push up 6 alt. Cossack squat 5 Scap pull ups Skill /...

WARM UP Coach Stretch T-Spine and OHS Mob 3 Rounds 6 PVC kang squat 5 pvc sotts press 6 Bird Dogs 6 Scorpion Stretch Skill / Strength 4 x...

WARM UP Coach Stretch Chest and Lats 3 RDS 6 shoulder taps 6 Dead Bugs + 5 Hollow Rocks 5 yoga push ups 5 ring rows 100m run Skill /...

Warm Up Stretch/ Mobility 3 Rounds with pvc or barbell 3 Clean grip High Pulls 3 Muscle Cleans 3 Squat Cleans 3 Push Jerks 3 Split Jerks...