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Warm Up

Mobility Recommendation: 20 Slow and Controlled Lateral Squats

The lateral squats are performed like Coasack squats, with both feet remaining flat on the ground. As you shift from left to right, remain low in the squat rather than extending your hips between each rep.

4-way Banded Glute Activation: 20 steps Per Direction

2 Steady Rounds: 20 Hollow Rocks, 15 Jump Squats w/ Empty Bar in Back Rack, 10 Kip Swings + 5 Kipping Pull Ups


Back Squat: 5-5-5-5-5 AHAP (5×5)

We want you to build up to a heavy set of 5 and then repeat it four more times rather than 4 warm up sets and one heavy set. If your last set is a new 5RM then great, but we don’t want 4 light sets and only one heavy set of 5. These squats should take 25+ minutes and are the main focus for today.


Climb the Ladder for 8 Minutes: 3 Box Jumps (24/20), 3 Pull Ups – 6,6,9,9,12,12…

Move back and forth quickly between these two movements. Scale by climbing by 1s or 2s on the pull ups so you stay moving.




Increasing Speed Each Round, 15-12-9 Reps: Jump Squats, DB Snatch, :30 HS Hold After Each Round

The handstand hold can be done against the wall or freestanding for advanced athletes (or simply :30 of practicing a hold). For those in between (HS holds against a wall are too easy, but freestanding isn’t there yet), you can get against a wall and work on shifting weight back and forth between hands, even lifting your hands or performing shoulder taps.

Mobility Recommendation: Shoulder Floss 2:00/side


Push Press: 10-8-6-4-2-10-8-6-4-2

We are cycling through the rep scheme twice so you can use the first round as a barometer for selecting your weights in round 2. Move quickly through the first wave and then take some more time on the second. Focus on a vertical dip and drive and an aggressive hip extension. Get heavy!


AMRAP 10 Minutes: 30 Air Squats, 10 Hang Power Snatches (75/55)

The hang power snatch needs to be a weight you can cycle for sets of 10 no matter how tired you are.