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…

Warmup Speed Ladder Partner Medicine Ball Drills Conditioning This workout will be on Marietta Square! 5 Rounds AFAP 10 Shuttle Runs 10yd 20 Pushups 30 Kettlebell Swings Benchmark "Diane" 21-15-9…

Warmup Run the long block 12 Minutes Hip Mobility Sequence 10 Downdog Pushups 5 Single-leg Deadlifts R/L Strength 3x3 Deadlift Conditioning AFAP Run 400 yards 20 Pullups 30 Wallball Shots…