Note: Our "Road to Recovery" program for Shoulder, Knee, etc. issues is in full effect now. We have alternate movements preprogrammed for you. The R2R program has Strength, Assistance work and Endurance components to aid in your restoration process.
Workout of the day

Workout of the Day

Warm Up

Ramp Up

A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds

Double-Unders x 50 reps

(note whether these are unbroken each set)
L-Sit x 60 seconds
(accumulate in smaller clusters if necessary)

Strength Skill

B.

Every minute for 10 minutes
1 Snatch Dead Lift, 2 High Pulls @ 105% 1RM Snatch

C.

For times (against a rolling clock):
Row 500 Meters or 20 Burpees
10 Power Snatches (155/105 lbs)
20 Toes to Bar

When the clock reaches 2:00 mins. past your finish, complete the following…

Row 500 Meters or 20 Burpees
15/10 Muscle-Ups or progressions
30 Shoulder to Overhead (155/105, 115/75)

When the clock reaches 3:00 mins past your finish, complete the following…

Row 500 Meters or 20 Burpees
20 Toes to Bar
40 Handstand Push-Ups

When the clock reaches 4:00 mins. past or time remains, complete the following…

Row 500 Meters or 20 Burpees
25 Burpees Over the Barbell
50 Ring Dips