20-30 minutes of Stretching, Light Cardio, or Meditation.

7 Minute AMRAP of the following: 100m run 8 KB Swings (light) 8 Situps 16 High Jump Single Unders 8 Good Mornings 8 Hollow Rocks

Spend 10 minutes today working on Sandbag Cleans, Double Unders and GHD situps. we want to get to the point of Confidence in our ability to cycle reps/sandbag weight. 5-10 Sandbag Cleans 25-40 Double Unders 10-15 GHD Situps

4 Rounds For Time of: 50 Double Unders 25 GHD Situps 10 Sandbag Cleans 100/80 lbs Time Cap: 15 Minutes

Take 10-15 Minutes to work on mobility today. Mobility Flow: Lizard Pose Hip Rocks Thoracic Spine Openers Scorpion Stretch

Start with 3 Minutes of Cardio of Choice: (Bike/Row/Run/etc/) -into 3 sets | 8 reps each- Push Ups Ring Rows/Inverted Rows Air Squats (tempo 3 sec. down/3 sec. up)

Bench Press

8, 6, 6, 4, 2

Weighted Strict Pullup

4 x 5

Front Squat

4 x 7

Take 10 Minutes to stretch/recover today. your body will thank you Stretches to work through: Rig Chest Stretch/Door Frame Stretch Banded Lat Stretch Half Saddle Stretch

8 Minute AMRAP of: 250m/200m Rowing 10 Piked Shoulder Taps 8 Banded Face Pulls 6 Hollow Rocks

Spend 10 minutes today working on Strict Handstand Push Ups/Kipping Hanstand Push Ups. These are the crux of today's repeat workout.

6 Rounds, Each for Time of: 250m/200m Row 15/12 Handstand Push Ups (strict/kipping - Whichever is Faster) Rest 1:1 Stimulus Goal: Similar Time domains (+/- 10 seconds) each round.

Take 10-15 minutes today to stretch or work on mobility. Mobility Flow: Seated Forward Fold T-Spine Stretch Shoulder Openers Banded Shoulder Stretches

20-30 minutes of Stretching, Light Cardio, or Meditation.

10 Minute AMRAP of: 200m Jog/Light Run 15 Air Squats 12 Push Ups 9 Scap Pull Ups 6 Up/Downs

10 Minutes to warm up: Hang Cleans (work on cycling/touch and go) Wall Balls (find a good cycle rate for the workout) Toes-to-bar (work on rhythm and timing) Box Jump Overs (work on landing/transitions)

Buy-In Chipper For Time | Cap = 30:00 | Score = total time Intention: Long grind, not a sprint — sit at RPE 6 and never stop moving. Pick a barbell you could cycle 15+ touch-and-go fresh; the run bookends should feel like recovery, not redline. Finishing under the cap is the whole point. If you'd miss it, drop a tier. 800m Run — directly into — 50 Hang Power Cleans 50 Wall Balls 25 Toes-to-Bar 25 Box Jump-Overs — cash-out — 1200m Run — OVERDRIVE — Buy-In: 800m Run 50 Hang Power Cleans @ 45–50% BW 50 Wall Balls 20/14 to 11'/10' 25 Toes-To-Bar 25 Box Jump-Overs 30"/24" Cash-Out: 1200m Run — PERFORMANCE — Buy-In: 800m Run 50 Hang Power Cleans @ 35–40% BW (95/65) 50 Wall Balls 20/14 to 10'/9' 25 Toes-to-Bar 25 Box Jump-Overs 24"/20" Cash-Out: 1200m Run — BUILD — Buy-In: 600m Run 40 Hang Power Cleans @ 25–30% BW 40 Wall Balls 14/10 to 9'/8' 20 Hanging Knee Raises/Toes-to-Chest 20 Box Jump-Overs 20"/16" (step-overs OK) Cash-Out: 800m Run

Take 10-15 minutes to work on mobility today. This will help the recovery process begin. Mobility Flow: Long Lunge Stretch Seated Split Forward Fold Pigeon Pose Kneeling Calf Stretch Angled Childs Pose

10 Minutes 2 sets for quality 50m Skipping (yes, like you did as a kid) 50m Toe Walks (walking on your tip-toes) 50m Side Shuffles (left side) 50m Side Shuffles (right side) 50m High Kick Walks 50m Jog Forwards 50m Jog Backwards.

10 Minutes | 2-4 reps max Today's workout will feature running repeats, so we want to establish a comfortable 200m pace. This is not a light jog, this should be a run, however it should feel like a 6/10 RPE, or 60% effort. Rest as needed between reps.

"BAND BREAKER" Death By — Every 5:00 'til unable | Score = total rounds completed Intention: This one finds your ceiling — don't hand it over early. Round 1 leaves you 4+ minutes of rest; that's bait. Run every distance at a controlled, repeatable pace and bank the remainder. The squeeze arrives on its own as distance climbs and the clock doesn't. RPE builds from ~5 to redline by itself — let it. You're done the moment a run spills past the 5:00 window. Every 5 Minutes: 200m Run, then rest the time remaining Add 100m each round (200 → 300 → 400 → 500…) Continue until a run breaks the window — OVERDRIVE — As written: 200m start, +100m each round. — PERFORMANCE — As written: 200m start, +100m each round. — BUILD — 200m start, +50m each round (200 → 250 → 300 → 350…). Slower climb keeps the progressive squeeze intact and lets a developing engine stack real rounds before the window closes, instead of redlining out early.

Take 10-15 minutes to stretch and work on mobility today. Mobility Flow: Calf Stretch Runners Lunge Stretch Hip Rock Stretch Classic Hamstring Stretch.