Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 100m Run
- 10 Sots Presses
- 10 Dumbbell Upright Rows
- 5 Inchworms

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 3x3 @ 80%
- 2x3 @ 85%

Conditioning
3 Rounds for time:
- 10 Burpees
- 10 Toes to Bar
- 20 Weighted Step-ups (30/20)
- 400m Run

Focus Movement = Toes to Bar

Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Banded Side Steps
- 20 Cossack Squats
- 15 V-ups

Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%

Conditioning
16 minute AMRAP:
- 10 Devil Presses (35/25)
- 10 Wall Balls
- 10 Toes to Bar
- 400m Run

Focus Movement = Devil Press

Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 8 Kip Swings
- 20 Candlestick Toe Touches

Strength
Strict Press:
- Every 2:00 x 3 sets
- 1x Max Reps @ 75%
- 2 sets @ 63%, match reps from first set

Conditioning
4 Rounds for time:
- 10 Deadlifts (185/135)
- 15 Bar Facing Burpees
- 10 Toes to Bar
- 200m run

Focus Movement = Deadlift

Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)

Warm-up
5 minutes for quality:
- 10 Burpees
- 10 PVC Overhead Squats
- 10 Ring Rows
- 10 Hollow Rocks

Strength
Squat Snatch:
- Every 2:00 x 5 sets
- 1x3 @ 70%
- 2x3 @ 75%
- 2x3 @ 70%

Conditioning
For time:
Buy-in = 600m Run
Then, 8 Rounds of:
- 4 Handstand Push-ups
- 6 Toes to Bar
- 8 Step-ups
Buy-out = 600m Run

Focus Movement = Handstand Push-up

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 20 Candlestick Toe Touches

Strength
Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 1x4 @ 80%
- 1x3 @ 85%
- 1x3 @ 90%

Conditioning
4 Rounds for time:
- 15 Burpees
- 20 Step-ups (weighted optional)
- 15 Toes to Bar

Focus Movement = Toes to Bar

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 15 Clamshells (each side)
- 15 Banded Face Pulls
- 15 Candlestick Toe Touches

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(2+1) @ 75%

Conditioning
15 minute AMRAP:
- 10 Toes to Bar
- 20 Wall Balls
- 30 Abmat Sit-ups
- 500m/400m Row

Focus Movement = Toes to Bar

Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Banded Side Steps (each side)
- 10 Band Pull Aparts
- 20 Russian Twists

Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x6 @ 65%
- 1x6 @ 70%
- 1x3 @ 80%
- 2x2 @ 85%

Conditioning
6 Rounds for time:
- 10 Burpees
- 10 Toes to Bar
- 200m Run

Focus Movement = Toes to Bar

Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Sots Presses
- 15 Banded Face Pulls
- 10 V-ups

Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 1x5 @ 70%
- 2x5 @ 60%

Conditioning
4 Rounds for time:
- 15 Toes to Bar
- 15 Push-ups
- 20 Step-ups
- 200m Run

Focus Movement = Toes to Bar

Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence

Warm-up
5 minutes for quality:
- 10 Sprawls
- 10 Sots Presses
- 10 Cossack Squats (each side)
- 10 Banded Pallof Presses (each side)

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x4 @ 71%
- 4x4 @ 76%

Conditioning
3 Rounds for time:
- 400m run
- 18 Ball Slams
- 16 Weighted Step-ups (30/20)
- 14 Toes to Bar

Focus Movement = Toes to Bar

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 10 Sprawls
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 15 Air Squats
- 40 Single Unders

Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 75%

Conditioning
16 minute AMRAP:
- 15 Thrusters (95/65)
- 15 Toes to Bar
- 15 Sprawls
- 500m/400m Row

Focus Movement = Toes to Bar

Conditioning
25 minute AMRAP:
- 20 Medicine Ball Cleans
- 10 Deadlifts (225/155)
- 20 Push-ups
- 10 Toes to Bar
- 20 Step-ups
- 10 Sprawls
- 20 Clam Crunches
- 100 Double Unders

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 20 Band Pull Aparts
- 20 Heel Overs

Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 70%

Conditioning
4 Rounds for time:
- 10 Burpees
- 15 Wall Balls
- 10 Toes to Bar
- 300m Run

Focus Movement = Toes to Bar

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Dumbbell Upright Rows
- 10 Lunges
- 0:30 Hollow Hold

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 79%

Conditioning
16 minute AMRAP:
- 10 Thrusters (95/65)
- 20 Walking Lunges
- 10 Toes to Bar
- 20 Ball Slams
- 500m/400m Row

Focus Movement = Thrusters

12/31
For time:
- 31 Push Presses (75/55)
- 31 Pull-ups
- 31 Snatches (75/55)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps/Step-ups
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges (each side)
- 31 Burpees
- 365m Row

Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Monster Walks
- 10 PVC Overhead Squats
- 16 Starfish Crunches

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 68%
- 1x5 @ 72%
- 1x5 @ 76%
- 2x5 @ 80%

Conditioning
4 Rounds for time:
- 14 Toes to Bar
- 16 Step-ups (weighted optional)
- 18 Ball Slams
- 200m Run

Focus Movement = Toes to Bar

Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists

Warm-up
5 minutes for quality:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 20 Band Pull Aparts
- 30 Single Unders

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets:
- 5x(2+2) @ 70%

Conditioning
5 Rounds for time:
- 10 Thrusters (95/65)
- 10 Toes to Bar
- 200m Run

Focus Movement = Toes to Bar

Friday 24th - 10am Class Only!

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Glute Bridges
- 5 Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)

Strength
Pause Back Squat:
- Every 2:00 x 5 sets
- 1x3 @ 65%
- 1x3 @ 70%
- 3x3 @ 75%

Conditioning
For time:
- 1000m Row
- 40 Burpees
- 30 Toes to Bar
- 20 Squat Cleans (155/110)

Focus Movement = Squat Cleans

Conditioning
25 minute AMRAP:
- 10 Toes to Bar
- 20 Step-ups
- 20 Wall Balls
- 20 Dumbbell Snatches
- 500m Row

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 0:30 Ring Support Hold
- 10 Monster Walks (each side)
- 10 V-ups

Strength
Front Squat:
- Every 1:30 x 6 sets
- 3x1 @ 86%
- 3x3 @ 75%

Conditioning
5 Rounds for time:
- 10 Medicine Ball Cleans
- 10 Toes to Bar
- 10 Sprawls
- 200m Run

Focus Movement = Toes to Bar

Conditioning
25 minute AMRAP:
- 10 Thrusters (95/65)
- 15 Toes to Bar
- 10 Weighted Step-ups (35/25)
- 15 Burpees
- 10 Deadlifts (185/135)
- 15 Slam Balls
- 400m Run
Only use one barbell during the workout. Change weights when needed.