Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 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 walks)

At a moderate pace - 5 minute AMRAP: 6 wall balls 5 ring rows 4 inch worms

For Time 21-15-9 Wall Balls at 30/20lbs Pull Ups *Go for broke on both movements *If you do not have a heavier ball, go with a 30-20-10 rep scheme at 20/14lbs *Scale pull-ups to banded or jumping if needed

Deadlift 5 - 4 - 3 - 2 - 1 - 12x deficit (2-4in) push-ups between sets *Touch and go each deadlift - perfect form is the goal *Goal is to complete all of this in 15 minutes Deficit Push-Up: https://youtu.be/KadL9HpmWSg

For Time 10K C2 Bike (Or similar) OR 7K Echo Bike OR 8K Assault Bike *Single modality conditioning takes focus - get started, dial it in, and finish strong

Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 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 walks)

At a moderate pace - 5 minute AMRAP: 2 barbell hang power snatch 2 barbell overhead squats 4 strict pull ups 8 calorie bike

EMOM 10 Minutes 2 Power Snatch + 1 Overhead Squat **Power snatch are Touch and go - tie that overhead squat onto the end of your last snatch *Go up in weight as able Power Snatch: https://youtu.be/TL8SMp7RdXQ

3 Rounds For Time 6 Ring Muscle Ups 12 Double Kettlebell Hang Clean at 53/35lbs 18 Box Jump Overs at 24/20in - Rest 1 Minute between Rounds *20 minute overall time cap *Scale muscle ups to bar muscle ups or low ring transitions (6 only) *Scale KB to a weight you can confidently keep 5-7 reps unbroken with Low Ring Transitions: https://youtu.be/kKeLJKPI1IY

5 Rounds not for time 1 Peg Board Ascent 1 Wall Walk Handstand walk off the wall for max distance - Rest as needed *We are working on our handstand/walk capability under significant upper body duress *if you don't have a peg board, hit 3 strict pull ups or 5 banded pull-ups *if you don't have handstand walks, perform a wall walk and practice taking one foot off at a time and moving your hands - as if to begin walking

Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 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 walks)

At a moderate pace - 5 minute AMRAP: 4 hang squat cleans at 75/55lbs+ 3 shoulder to overhead at 75/55lbs+ 100m run *Go up in weight as you feel more comfortable

7 Minute Window (AMRAP) 800 Meter Run Max Push Jerks at 185/115 in time remaining - Go immediately into OLY piece*** *Bar comes from the floor for each set *Split or push jerk permitted *Scale weight to something you can jerk three times consecutively Push Jerk: https://youtu.be/VrHNJXoSyXw

Immediately following 7 Minute METCON In 8 minutes, build to a heavy single hang squat clean Hang Squat Clean: https://youtu.be/DaKC_BEN5bk

4 Rounds Not For Time 7 Strict Ring Dips 14 Bulgarian Split Squats w/ Dumbbells (7 Each leg) *Use a band on dips if needed *Stay consistent on Split Squat weight - should be unbroken for all 7 reps Bulgarian Split Squats: https://youtu.be/G0Mo2LF8uLU

10 Minutes - Pirouette Work Options A) Deficit Handstand Push Ups - Go for unbroken sets of 5 - work on adjusting your form for comfort and efficiency B) Freestanding Handstand - Go for a few unbroken sets of balance on pirouettes C) Pirouette walking - if you have pirouettes above waist height, go for it **If you do not have Pirouettes - work handstand push ups, freestanding handstand, or handstand walk work as you see fit

Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 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 walks)

At a moderate pace - 5 minute AMRAP: 100m run 10 mountain climbers 8 walking lunges

For Time 1600M Run 2000M Row 2400M Bike *Echo bike preferred, but use whatever is available

Take 15-30 minutes to work on mobility!

Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 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 walks)

At a moderate pace - 5 minute AMRAP: 10 sit ups 8 calories rowing 6 dumbbell snatch

4 Rounds Not For Time 16 Single Arm Lawnmower Pulls (knee on bench) (8 each arm) 16 Banded Good Mornings *Minimize rest but keep each movement unbroken *Biceps, Upper Back, and Hamstrings are our focus

For Time 30 - 20 - 10 Calories Skiing GHD Sit Ups *Sub Calories Rowing for Ski if needed *Scale GHD Sit ups to regular sit ups (45-30-15)

EMOM 10 Minutes 2 Power Cleans + 1 Front Squat **Power cleans are touch and go, front squat is at the end of last clean *Go up in weight as able

10 Minute AMRAP Climb the ladder 50ft shuttle sprint (25ft / 25ft)* 25 Double Unders* *Go up by 50ft and 25 Double Unders each round (50/25 // 100/50 // 150/75 // etc) *Scale double unders to 1:1 double under attempts

Nine27 Daily Warm Up

3 Minute Cardio (Run, Row, Bike, Etc) 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 walks)

At a moderate pace - 5 minute AMRAP: 3 strict pull ups 6 kettlebell swings 9 air squats

12 Minute AMRAP 200M Run 8 Toes To Bar 2 Sandbag/stone Cleans (to the shoulder) 150/100lbs *Go as heavy as able with the sandbag/stone weight you have available, bump up 1 rep per 25 lbs *If you do not have sandbag or stone, go barbell cleans at 165/105lbs *Scale toes to bar to hanging knee raises

Pausing Back Squat 5 sets of 3 reps *Pause for two seconds in the bottom *Speed out of the bottom and tight core are priority