Coach Stretch Hips and Hamstrings 3 RDS 4 inch worm to push up 6 Kang Squat 5 kb deadlifts 4 L/R DB shoulder press Skill / Strength 4...

WARM UP Coach Stretch Lats and Shoulder Mob. 3 RDS 100m Run 6 V-Ups 5 Cobra Burpees 4 Hollow Rocks Skill / Strength 4 Sets 10-12 Bench...

Stretch/ mobility 3 Rounds with empty barbell 10 Barbell Good Mornings 5 High Hang Power Snatch 5 Tempo Front Squats 10 Bird Dogs A....

WARM UP Coach Stretch Shoulder Mob. 3 RDS 20s Bike or Row 6 Alt. Cossack Squat 5 SA DB Press 4 Scorpions Skill / Strength 8-6-5-3-3-2...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 6 Med Ball Cleans 5 Kang Squat 6 weighted glute bridge 5 KB Deadlift Skill / Strength 5...

Stretch/ Mobility 3 Rounds w/ barbell 5 Clean Pulls 5 Clean High Pulls 5 Power Cleans 5 Front Squats 5 Split Jerks A. Split Jerk 1 Front...

WARM UP Coach Stretch Hamstring 3 RDS 6 Alt. V-Ups 6 Deadbugs 5 Yoga Push-ups 100m Run Skill / Strength 8 TABATA Russian Twist Weighted...

WARM UP Coach Stretch Lats 3 RDS 6 Ring Rows 5 Hollow Swings 6 DB Goblet Squats 5/arm DB Shoulder Press Skill / Strength 4 RFQ PICK 2 6...

WARM UP Coach Stretch Hamstrings 3 Rds 100m run 8 Box Step ups 6 Alt Cossack squat 4/arm KB windmill (light) Skill / Strength 4x5...

New Cycle! Focus on Building Strength! Stretch/ Mobility 3 Rounds w/ PVC or empty barbell 5 Back Squats 5 Sotts Press 5 Snatch Balance 5...

WARM UP Coach's Stretch Shoulder Mobility / Lat Stretch 3 RDS 100m Run or 30s on Bike/Row 6 PVC OHS 4 scap Pull Ups 6 Dead Bugs Skill /...

WARM UP Coach Stretch ankle/wrist mob. Hip opener 2:00 Min Double Under practice 3 RDS 5 hollow swings 4 vertical to broad jump 5 ring...

*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...