This content is password protected. To view it please enter your password below: Password:

Warm Up: Joint Mobility/Dynamic Conditioning: 3 Rounds of the following: 2x 15 Cal AirDyne 5 Deck Squats 53/35 10 Cal Row 15 Box Jumps *After your two round interval, perform the following for QUALITY, meaning being explosive on your Lunges, before starting your next interval: 20 Second Extended Plank Hold 20 Russian Lunges (10R/10L) 20 Second Extended Plank Hold Cool Down: 3-5 Minutes of Light Monostructural Work

Warm Up: Joint Mobility/Dynamic Strength: Straight Sets Barbell Bench Press 5 x 3 *Perform these sets at 75-80% of your W1rm *Rest 90-120 seconds between efforts Conditioning: 10 Minute AMRAP 20 PushUps 15 T2B 10 Hang Power Cleans 95/65 5 Yates Rows 95/65 *There is a 4 Round cap on today’s workout, if you hit this in under the 10 minute cap be sure to record your time. With this goal of trying to achieve 4 rounds in mind be sure to pick the correct rep scheme or substitute for the T2Bs today. Cool Down: 3-5 Min of Light Monostructural Work

This content is password protected. To view it please enter your password below: Password:

Warm Up: Joint Mobility/Dynamic Strength: Building KB Single Arm Clean and Press 3/3-3/3-3/3-3/3-3/3 *You must Clean each rep before pressing the weight. This is performed in a Long Cycle format so once the Bell is cleaned for the first rep it is not set back to the ground until all reps Right and Left are completed. *The goal is 5 working sets today, if you find yourself at a weight you cannot build from, go down in weight or stay at the same weight in your 5 working sets *Rest 90-120 seconds between efforts Conditioning: 16 Minute AMRAP 30 Double Unders 22 Air Powered Cals 16 Russian Swings 53/35 8 Ring Dips *There is a 5 Round Cap on today’s workout, if you hit that in under 16 Minutes log your time for the workout. With the goal of 5 Rounds inside the 16 Minutes be sure the correct Ring Dip rep scheme and or sub to still challenge yourself. If you know you’ll fly through this awesome, then feel free to burn it down. Cool Down: 3-5 Minutes of Light Monostructural Work

This content is password protected. To view it please enter your password below: Password:

This content is password protected. To view it please enter your password below: Password:

This content is password protected. To view it please enter your password below: Password:

This content is password protected. To view it please enter your password below: Password:

Warm Up: Joint Mobility/Dynamic Strength: Straight Sets Barbell Bench Press 5 x 5 *Perform these sets at 70-75% of your W1rm *Focus on Speed in your reps, if they feel like slow grinds as soon as set 2 drop the weight for the remaining sets *Rest 90-120 seconds between efforts Conditioning: 10 Minute AMRAP 10 Sandbag Push Presses 10 DiveBomb Pushups 10 T2B *There is a 5 Round cap on today’s workout, if you hit this in under the 10 minute cap be sure to record your time. With this goal of trying to achieve 5 rounds in mind be sure to pick a Sandbag weight that will allow you to stay at this goal. That doesn’t mean take it easy on yourself, but don’t overweight the movement either. Cool Down: 3-5 Min of Light Monostructural Work