Warm-up: Indoor Run 2×5 Wall Climb or Partial Wall Climb 1st Rib Smash Group: 2×5 PVC Pass Through 2×5 PVC Shoulder Press 2×5 PVC Push Press 2×5 PVC Push Jerk Strength: 1) Shoulder Press 5-5-5-5-5 2) Push Press 3-3-3-3-3 3) Push Jerk (or Power Jerk) 1-1-1-1-1 Compare to: 2.5.13 Notes:   Move up in weight as you go. Weight should stay manageable, no missed reps! Conditioning: 4x :30/:30 Pull-up/Dead Hang 1min Rest 4x :30/:30 Kettle Bell Swing/Hold in front rack 1min Rest 4x :30/:30 Leg Raises/Hold legs 6″ (above ground)Read more

Warm-up: 400m Run 2×20 Squat 2×10 H.R. Push-ups, 3 count hold at top Mobility: Couch Stretch Wrist Stretch Strength: 1) 7x 2-pos Squat Clean (Floor/Mid-hang) Weight should be challenging but not overwhelming. Keep form flawless. You may move up in weight through the 7 sets. Warm-up with 3 sets first Modification: 2x High-Hang Squat Clean Conditioning: AMRAP 15min 10 Goblet Squats 15 Clapping Push-ups 30 Double Unders or Tuck JumpsRead more

Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1) HBBS 5×5@75% Warm-up: 3×5 Weight should be the same as last week. 2) Push-press warm-up 3×3 Conditioning: AMRAP 12min 10 Push-press, 115#(75#) 10 Over the Box Jumps 10 Chest 2 Bar Pull-upsRead more

Warm-up: Coaches Choice Workout: AMRAP 20min 250m Row (1min time limit) 10 Head Cutters 2 1:00min Plank HoldRead more

Warm-up:   Indoor Run 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Mobility: Banded Hamstring Stretch Wrist Stretch Power Clean warm-up, 3×3 Workout: 3 Rounds 800m Run 12 Power Cleans, 135#(95#) 21 Ring Dips   Notes:   Modification for Power Cleans will be a High-Hang Power Clean. Ring Dip modification will be Bench Dips and will be x2, (42 each round). Banded Ring Dips will be allowed (1:1 ratio) but they must be challenging, if not go for the bench dips.Read more