WARM-UP 2 ROUNDS 5 Push-Up to Pike 10 Alt. Step-Ups 10 Elbow Punches 5 Strict Press Into… 2 ROUNDS 5 Up-Downs 5 Box Jumps 5 Muscle Clean 5 Push Press […]

WARM-UP RUNNING WARM-UP… 100m Run 25ft High Kicks + 25ft Cherry Pickers 25ft Knee Hugs + 25ft Toe Grabs 100m Run 25ft Inch Worms + 25ft Samson Lunges 25ft High […]

WARM-UP AMRAP X 7 MINUTES* 1:00 Bike 10 Lunge + Lunge + Air Squat 10 Medball Ground to Overhead 10 Medball Sit-Ups * Increase intensity after each Round WORKOUT EMOM […]

WARM-UP 3 ROUNDS (4 ROUNDS IF TIME PERMITS) 8 Alt. Samson Lunges 40 Single Unders* 8 Alt. Lunges** 8 Air Squats w/ :02 Pause at the Bottom** *Switch to either […]

WARM-UP 2 ROUNDS 200m Run 5/5 Hand Over Hand Vertical Ring Row 5/5 Mountain Climber Scap Pull-Ups* 5 Tuck-Ups + 5 V-Ups 5 Slow Sumo Stance Good Mornings *Hands will […]

WARM-UP 1 ROUND 1:00 EZ Bike 6 Cat Cow 8 Bootstrappers 10 Bird Dogs Into… 1 ROUND 1:00 Moderate Bike 6 Squats w/ Thoracic Twist 8 MedBall Cossack Squats* 10 […]

WARM-UP 1-2 ROUNDS (OPTIONAL MOBILITY PREP) 5 Cat/Cows 10 Alt. Supermans* 5 SLOW Scap Pull-Ups 10 Good Mornings** **Option to use empty barbell Into… AMRAP X 6 MINUTES (OR 2-3 […]

WARM-UP EMOM X 8 MINUTES (:40 ON / :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Alt. Samson Lunges MIN 3 – Legs Only Rowing MIN 4 […]

WARM-UP TABATA STYLE 2 ROUNDS (:20 ON / :10 OFF) Bike Up-Downs Shoulder Taps Alt. Single DB Deadlift Into… 2 ROUNDS :30 Bike 3 Push-Ups 3 Burpees 6 Alt. Hang […]