Warmup 3 rounds 5x Down-dog Pushup 10x dead hang pullups 10 KB Halo (alternate directions) 5r/5l 1 arm KB Overhead Lunge 10 KB Floor Press (alternate sides) Skill Handstand practice – 5 minutes Strength 5/3/1 Week 1 3×5 Bench (65/75/85% 1RM) Conditioning...

Warmup Jumprope 2 minutes Run/Skip/Backpedal/Backward Skip 400M Hip Flexor stretch Run 400M while Jumping Rope Skill Double-under practice – 5 minutes Conditioning 20 minutes AMRAP 400M Run 100 Double Unders KB Sport 4 Rounds 2:30 work/1:00 rest 2 KB Clean and...

Warmup Row 500M 3 rounds 5r/5l kb single leg deadlift 10x hardstyle kb swing 10x pushup 10x butterfly situp Hip flexor stretch 30 sec Strength – 5/3/1 week 1 3×5 Deadlift (65/75/85% 1RM) Conditioning 12 min AMRAP 6 hanging straight-leg raises 9 hang power cleans...

  Warmup Sandbag getups – 5 minutes Jumpstretch band shoulder activation drills 3 rounds KB walking overhead lockout 30s R/L 10x pushups 30 sec plank Strength – 5/3/1 week 1 3×5 Press – (65/75/85% 1RM) last set max reps Conditioning 5...

Happy Mother’s Day! You dont get strong by lifting heavy weights: you get strong by RECOVERING from lifting heavy weights, so make your off days sacred. -Mark Rippetoe...
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