6 30

                            WARMUP

30 sec Singleunders

30 sec Lizard Stretch     ea/s

30 sec Air Squats

30 sec Classic Calf Stretch     ea/s

30 sec Bodybuilders

    x 2

                          WORKOUT

   21-15-9

• Thruster     65/45 

30 Doubleunders

 →  80  Singleunders

6 29

                    WARMUP

3-4 Rounds

1 min Run, Row, or Bike

   Then w/ Barbell 

10 Deadlifts

8 Hang Power Clean

6 Presses

     

   Then 

3 Inch Worms

                    WORKOUT

3 ROUNDS, 5 MIN EACH

500m Row 

     or   30/24 Cal Bike

12 Deadlifts    115/85

9 Hang Power Clean 

6 Burpee over bar 

6 26

                    WARMUP

3 Rounds

10 Scap Pushups

20 sec Shoulder Taps

3 Rounds

6 Broad Jumps

30 sec Bent Hollow Hold

                    WORKOUT

4 Decline Pushups

8 Abmat Situps

12 Box Jumps   24/20

                    BONUS

DOULBE under practice

6 25

                            WARMUP

30 sec Squat Hold

30 sec Couch Stretch    ea/s

30 sec Squat Hold

   3 Rounds

8 Front Step Lunges    ea/s

12 Russian KbS

30 sec Plank

                           WORKOUT

15 MIN

15 Deadlifts    135/95

   30 Pistols to Box

15 Deadlifts 

   20 Pistols to Box

15 Deadlifts

   10 Pistols To Box

                        BONUS OR GOALS

   3-4 Rounds

10 Hanging Leg Raises

15 Anchored Situps

20 Slamballs

6 24

                                        WARMUP

Tabata Alt.

1)   Singleunders

2)  World's Greatest Stretch     alt. sides

4 minutes

10  Scap Pullups

10  Leg Swings     ea/s/way

                                        WORKOUT

400m Run 

           OR 500m Row

      Rest 1:00

1 min AMRAP 

Strict Press 75/55

Rest 1:00

1 min AMRAP 

Doubleunders  → 

              Singleunders 

      Rest 1:00

1 min AMRAP 

Tough Ring Rows

      Rest 1:00

x 3

                                    BONUS

     Calf/Lat Mobility

          3:00-5:00 each

Calf Smash     ea/s

Classic Calf Stretch    ea/s

Lat Smash      ea/s

6 23

 

                WARMUP

8 minutes

30 sec Classic Tricep &  Lat Stretch

12 RDL    with Shrug

10 Box Pushups

8 Glute Bridges    explosive

                WORKOUT

8 minutes

30 sec Classic Tricep & Lat Stretch

12 RDL    with Shrug

10 Box Pushups

8 Glute Bridges    explosive

                BONUS

Aerobic Flush

15 min Row      easy

15 min Jog       easy

6 22

                        WARMUP


30 sec Lizard Stretch ea/s

then

3 Rounds
8 Squats w/ Medball
8 Medball Press
5 Medball Thruster
12 Bodybuilders fast

Rest before next round




                        WORKOUT


3 min AMRAP

Airbike for cals

rest 6 minutes &
wipe down

3 minute AMRAP

Wallballs 20/14
    OR
Thruster 45/35


rest 6 minutes 
wipe down

3 minute AMRAP Row, Ski or Run


                        BONUS
Lower Body Mobility

3:00-5:00 each

Couch Stretch ea/s
Glute Smash & Floss ea/s
Quad Smash ea/s

6 19

                    WARMUP

Accumulate in 8 minutes

30 Medball Cleans
30 Medball Press
30 Scap Pullups30 Barbell Goodmornings

                    WORKOUT

10-9-8-7-6-5-4-3-2-1

Kipping Pullups 

Wallballs    20/14  x 2

                    BONUS

Full Body Mobility

3:00-5:00 each

Barbell Shoulder Shear          ea/s
Quad Smash       ea/s
Hamstring Smash & Floss      ea/s

6 17

                    WARMUP

    4 minutes

10 RDLs w/shrug at top     just barbell

5 Vertical Jumps

20 sec Couch Stretch     ea/s

4 minutes

10 Bent-over T-Spine Rotation

8 Glute Bridges      explosive

30 sec 4-way Wrist Stretch

                    WORKOUT

     x 4

10-15 Barbell Rows   @2020 

  immediately to 

20-30 sec   Classic Triceps & Lat Stretch    ea/s

8-12 Front Rack    Lunges ea/s

  immediately to 

20-30 sec Pigeon  Stretch    ea/s 

Adjust weight as needed 

                    BONUS
3:00-5:00 each

Couch Stretch ea/s
Pigeon Stretch ea/s Seated Straddle

6 16

                    WARMUP

 4 Rounds
20 sec Calf Raises
30 sec World's Greatest Stretch ea/s
20 Air Squats
10 Bodybuilders fast pace


                    WORKOUT
12 min AMRAP
12/10 Cal Bike or Row
25 Doubleunders
      → 75 Singleunders

6 minutes
    Rest/walk    WIPE equipment

12 min AMRAP
12/10 Cal Row or Bike

10 Burpee

                    BONUS
Ham stetch

6 15

WARMUP

8 minutes

20 PVC Passthroughs.
With just a Barbell
8 Deadlifts
  8 Front Squats
8 Press
  8 Back Squats

WORKOUT

5 OH Squats   75/55
42 Situps
15 OH Squats
42 Pushups
15 OH Squats
42 Deadlifts     75/55

BONUS

Lat/Shoulder Mobility
   3:00-5:00 each
Lat Smash    ea/s
Classic Tricep & Lat Stretch    ea/s
Rotator Cuff Smash & Floss    ea/s