WARM-UP 1) Dip Support Hold, 20s, 3 sets 2) Negative Dips (5s down, 3s at bottom), 5 reps 3) Pho Pull-Up’s, 10 reps 4) Negative Pull-Ups,...

WARM-UP 1) Ring Muscle-Up Practice, 5 minutes 2) Barbell Warm-Up for Thrusters 3) Quad/Adductor/Calf Barbell Smash 4) Frog Stretch...

WARM-UP 1) KB Banded Pull-Over, 10 reps 2) KB Sumo Squat Series, 5 reps w/10s hold 3) Sumo Deadlift High Pull Progression, 5 reps each 4)...

WARM-UP 1) Dynamic Running Warm-Up 2) Footwork for Snatch Balance 3) Bar Warm-Up for Snatch Balance 4) High Glute & Lat Smash STRENGTH:...

WARM-UP 1) Tall Plank Series, 5 reps each – 2X’s 2) Tempo Push-Ups, 10s down/2s at bottom/fast out, 5 reps 3) Horizontal Shrugs, 5 reps +...

WARM-UP 1) Starfish Side Plank, 15s hold, 3X’s 2) Starfish Back Extensions, 10s hold, 5X’s 3) Barbell Back Squat Warm-Up 4) Barbell Quad...

WARM-UP 1) Wall Bugs, 10 reps R/L 2) Plate Hamstring Curls, 10 reps – 2X’s 3) Single Leg PVC Pipe Hip Hinge, 5 reps R/L 4) Hamstring Tack...

WARM-UP 1) Double Under Practice, 5 minutes 2) PVC Pipe Snatch Warm-Up 3) PVC Pipe OHS w/Rack 4) Assign Mobility based on individual...

WK1, DAY 2 WARM-UP 1) Dip Support Hold, 20s, 3 sets 2) Negative Dips (5s down, 3s at bottom), 5 reps 3) Pho Pull-Up’s, 10 reps 4)...

WEEK 1 DAY 1 WARM-UP 1) Handstand Push-Up Practice, 5 minutes 2) KB Pull-Over’s, 10 reps 3) KB Sumo Squat Series, 5 reps w/5s pause in...