Warmup Dynamic Athletic Movement 3 Sets R/L Kettlebell Waiter Walk 5 Single-arm Front Squats Strength 3 Sets 5-3-2 (increase weight) Kettlebell Single-arm Press Skill Double Kettlebell Swings Double Kettlebell Cleans…

Warmup Speed Ladder 12 Minutes Kettlebell Turkish Getups Skill 12 Minutes Muscleup Progression 12 Minutes Handstand Progression

Warmup Run the long block 2x 2 Sets 2x Squat Mobility Sequence 10 Down Dog Pushups Conditioning The "Filthy 50" 50 Reps of each movement: Box Jumps Jumping Pullups Kettlebell…

Warmup Dynamic Athletic Movements 5 Rounds 10 Goblet Squats 10 Pushups 10 Kettlebell Swings 10 Ab Wheel Rollouts Skill Kettlebell Snatch Conditioning 5 Minutes AMRAP Kettlebell Snatch

Warmup Speed Ladder 12 Minutes Turkish Getups Conditioning 20 Minutes AMRAP 8 Pullups 8 Dips 8 Hand Release Pushups 8 Heavy Kettlebell Swings Benchmark "Nate" 2 Muscleups 4 Handstand Pushups…

Warmup Dynamic Athletic Movement 3 Sets Hip Mobility Sequence 10 Down Dog Pushups Strength 1 Rep Max Press 1 Rep Max Deadlift If you tested your 1RM's yesterday, then after…

Warmup Dynamic Athletic Movement 3 Sets Hip Mobility Sequence 10 Down Dog Pushups Strength 1 Rep Max Press 1 Rep Max Deadlift

Warmup 2 Sets Run 400 YD Row 250 M 10 Goblet Squats 10 GHD Situps 10 Ring Pushups 10 Pullups Conditioning "Baseline" Row 500 M 40 Squats 30 Situps 20…

Warmup Dynamic Athletic Movement 3 Sets Hip Mobility Sequence 10 Down Dog Pushups Strength 1 Rep Max Clean 1 Rep Max Olympic Back Squat If you tested your 1RM's yesterday,…

We have reached the end of another strength cycle, so this week we are looking for Personal Record (PR) 1 Repetition Maximums (1RM's). This is basically the heaviest weight you…