WARM-UP 1 ROUND 400m Run 25' High Kicks 25' High Knees 25' Elbow to Instep 25' Butt Kickers 25' Lunge + Twist 25' Side Shuffle Into… 3 ROUNDS 8/8 SA DB Strict Press 6/6 SA DB Bent Over Row 4 Burpees STRENGTH ON A 12:00 RUNNING CLOCK… 3×5 Tempo Strict Press (2121) * *Keep loading…

WARM-UP AMRAP x 5 MINUTES :30 Bike 10 Ring Rows 10 Step-ups -2:00 Rest AMRAP x 5 MINUTES :30 Bike 10 Kip Swings 10 Box Jumps SKILL EMOM x 12 MINUTES MIN 1 – 5-7 Strict Pull-ups or 7-10 Ring Rows MIN 2 – :45 Bike @ Moderate Pace (No Measure) WORKOUT 3-4 SETS* 25/20…

CrossFit WARMUP  2:00 Ez Row EMOM x 9 MINUTES MIN 1 – 15 Tempo Air Squats (1111) MIN 2 – 15 Good Mornings MIN 3 – :40 Hollow Hold STRENGTH ON A 12:00 RUNNING CLOCK… 3×5 Tempo Front Squat (2121)* *Keep loading light to moderate. (Score is Load) WORKOUT AMRAP x 12 MINUTES 15/12 Cal…

Workout    DAILY-5 WARM-UP  2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest (No Measure)  SATURDAY SQUATS  E3MOM x 15 MINUTES  10/10 Goblet Reverse Lunges  20 Single DB Goodmorning (Score is Load)  FULL-BODY WORKOUT  AMRAP x 13 MINUTES 2-4-6 and so on… DB Thruster…

Workout    DAILY-5 WARM-UP  2:00 Cardio Choice into… EMOM x 3 MINUTES :30 High Knees :30 Air Squats (No Measure)  FULL-BODY STRENGTH  EMOM x 5 MINUTES  12 Alt. DB Snatch + Max Double Unders  -2:00 Rest- EMOM x 5 MINUTES  12 Alt. DB Power Clean + Max Double Unders  (Score is Load)  FULL-BODY SPRINT WORKOUT …

Workout    DAILY-5 WARM-UP  1:00 Cardio Choice AMRAP x 4 MINUTES 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats (No Measure)  PUSH x PULL STRENGTH  4 SETS FOR MAX REPS  1:00 – DB Sumo Deadlifts  1:00 – DBL DB Overhead Hold    1:00 – DB Slides  (Score is Reps) …

  DAILY-5 WARM-UP  2:00 Cardio Choice into… EMOM x 3 MINUTES 50 Single Unders into Max Lunges (No Measure)  Workout BODYWEIGHT PUMP  5 SETS ON A 10:00 CLOCK… 1:00 Cardio Choice 12 Burpees  (Score is Each Set for Time)  FULL-BODY SWEAT WORKOUT  EVERY 4:00 FOR 5 SETS 30 Alt. Jumping Lunges  30 Air Squats  30…

Workout    DAILY-5 WARM-UP  1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – Up-Downs *Both movements = 1 Set (No Measure)  PUSH x PULL STRENGTH  EMOM x 12 MINUTES  MIN 1 – 20 DB Push Press  MIN 2 – 15 Goblet Upright Rows MIN 3…

DAILY-5 WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio Choice (No Measure) FULL-BODY STRENGTH 4 SETS ON A 12:00 CLOCK… 3 DB Hang Squat Clean 5 Renegade Rows 7 DB Thrusters (Score is Load) FULL-BODY WORKOUT 4 SETS FOR MAX REPS 1:00 – DB Hang Squat Cleans…

DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK… 1:00 Cardio Choice 25' Alt. Knees to Chest 25' Alt. Leg Swings 25' Alt. Lunges 25' Broad Jumps Cardio Choice Until End… (No Measure) SATURDAY SQUATS EMOM x 12 MINUTES MIN 1 – Tempo DB Front Squat (3111) MIN 2 – Max Air Squat MIN 3 – Max…