Strength30 Reps of:“Kneeling Jump to Feet + Broad Jump”or“Double Broad Jump” Focus on Hip Extension, Glute Activation, and hang time. Land with quiet and controlled feet. Prioritize increasing body temperature and explosive movements (such as squat jumps) during warm-up, along with effective calf stretching. [Video Demo of Kneeling Jump to Feet + Broad Jump](http://www.youtube.com/watch?v=Tn2QCH2TXF8) Workout EMOM 21 – 16 Weighted Step-Ups (8 each leg, or one flight of stairs) with a weighted backpack, kid on your shoulders, partner in a fireman’s carry,… get creative! – 14 Weighted Ground-to-Overhead (You can use the same weight as the step-ups, or find something else. Control that overhead position!) – :30 Planks (Any variation is of Plank is allowed: plank on hands, plank on forearms, side plank. Feel free to mix it up!)“EMOM” stands for Every Minute on the Minute. That means for Minute 1, you’ll complete 16 Weighted Step-Ups. Once those reps are...Read more

Back squat 4×4@80% + 5-10# AMRAP 5 Burpees Rest 1 AMRAP 5 10 DB SNATCH L10 DB SNATCH R Rest 1 AMRAP 5 5 Push Ups 10 Sit Ups 15 Air Squats Home workout:5×15 Hitch Rep Air Squats (pause 2 seconds at each stop point) AMRAP 5 Burpees Rest 1 AMRAP 5 Broad Jumps AMRAP 5 |5 Push Ups 10 Sit Ups 15 Air SquatsRead more

5×12 Deficit Deadlift  @40-50%  For time:10 Rounds of:5 HSPU 5 Power Cleans 155/105 5 BFB  At home version:5×12 Deadlift Jumps (Use any weight available that can be easily held in your hand. Complete a deadlift and finish with a jump.) For time: 10 rounds of:5 Push ups with feet elevated. 5 Jump Tucks 5 burpeesRead more

5×10 Weighted Good mornings EMOM 20 50 Ft DB Walking Lunge on ODD 10 Alt DB Snatch on Even Read more

Mid hang Power Cleans 5×3@ 70%  For time:500m Run 50 Wallball 50 Push Ups 50 Plate Sit Ups 500m Run Read more