Nine27 Daily Warm Up

3 Minute Bike 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigoen, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

2 Rounds: 8 Calorie Bike 6 single DB Clean and Jerks 4 Strict Pull Ups

For Time 20/16 Calorie Echo Bike 20 Clean and Jerks 165/105lbs 20/16 Calorie Echo Bike *Push the pace on the bike *Recommend quick singles on CJ - Keep the heart rate low

5 Rounds Not For Time of: 5 Deadlifts (pick weight) 8 Strict Pull Ups *Pick a weight that you can stay unbroken for on DL *Use bands or work negatives if you dont have strict pull ups

In time remaining Work on rope climbs - accumulate 10 as a goal *JHook is preferred method *Focus is getting as high as possible with each pull *12 Minutes Max* https://www.youtube.com/watch?v=nI4MijQJ_No

Nine27 Daily Warm Up

3 Minute Bike 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

2 Rounds 10 Abmat Sit Ups 5 Glute Bridges 5 Barbell Muscle Snatch 2 Wall Walks

Power Snatch 6 Sets of 3 reps - touch and go *Technique is the focus, work on pulling under the bar aggressively *Try to go up in weight each set - start light Power Snatch: https://youtu.be/TL8SMp7RdXQ

3 x 4 Minute AMRAP 10 Strict HSPU 15 Toes To Bar Max Burpee Box Jump Overs in time remaining *Try to match your first rounds BJO *Go for big sets here as able *Scale Strict HSPU to Kipping or Box push ups *Scale TTB down to knees to elbows or hanging knee raises HSPU Progressions: https://youtu.be/qbRbM6d5ddM TTB Scaling: https://youtu.be/nD0K8GvZP9E

In time remaining Work on Hand Stand Walking 5ft increments is the goal *if you have these down, do some max effort attempts *12 Minutes Max*

Nine27 Daily Warm Up

3 Minute Bike 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

5 Min Amrap 16 Single Unders 8 open kips 4 Tempo KB Goblet Squats (2 sec up/ 2 sec down)

6 Rounds For Time 5 Bar Muscle Ups 30 Double Unders *Focus is unbroken on all movements *Scale for BMU is banded or jumping - try to get a few open attempts in BMU Scaling: https://youtu.be/9hX0T026tcg

15 Minute AMRAP 100ft DB Farmers Cary (DBs each hand) 10 GHD Sit Ups 4 Back Squats - From the rack, moderately heavy *Move steadily through this, try to not stop and rest *All movements should stay unbroken

In time remaining Work on seated box jumps *working for progressively higher jumps - safety first though! *The goal is to work on explosiveness and balance *12 Minutes Max*

Nine27 Daily Warm Up

3 Minute Bike 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

Run

1 x 3

Take at least 10 minutes to stretch out - do some couch stretch and work on your calves. Break out the foam roller if you have time

Nine27 Daily Warm Up

3 Minute Bike 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s

3 Rounds 8 Wall Balls (30/20) 5 Barbell Split + Push Jerk 3 Hand Release Burpees

For Time 21-18-15-12-9-6-3 Wall Balls at 20/14lbs 200M Run between rounds *Aim for unbroken sets on the wallballs *Run with a purpose on that 200 Wall Balls: https://youtu.be/EqjGKsiIMCE

8 sets 1 Split Jerk +1 Push Jerk *Technique is the focus *Focus on timing the punch at the bottom/catch of the jerk Split Jerk: https://youtu.be/GUDkOtraHHY Push Jerk: https://youtu.be/VrHNJXoSyXw

21 Minute AMRAP 400M Run/Jog 10 Walking Lunges 5 Tempo Push Ups (2 sec up - 2 sec down) *Break a sweat, but don't break the bank

Take 15 Minutes and stretch Recommended: Couch Stretch Foam Roll Low Back Childs Pose