WARM-UP 25′ LINE DRILLS (MIN 0-4) Toe Walk Heel Walk Walking Good Mornings Bear Crawl Quad Crawl Alt. Straight Leg High Kicks Butt Kickers Burpee Broad Jumps Into… 1-2 ROUNDS […]

WARM-UP AMRAP X 5 MINUTES 10 KB Deadlifts 10 Alt. Lunges 20/:20 SKB Suitcase Hold 10 Alt. Dead Bugs Into… AMRAP X 5 MINUTES 10 KB Bent Over Rows 10 […]

WARM-UP AMRAP X 5 MINUTES 8/6 Cal Bike 8 Alt. Lunges 10 Slam Ball Deadlifts 10 Up-Downs Into… AMRAP x 5 MINUTES 8/6 Cal Bike 8 SB Alt. Lunges 10 […]

WARM-UP 2 ROUNDS 15 Toe Touch Jumping Jacks 5 Scap Push-Ups + 10 Shoulder Taps 10 Glute Bridge-Ups 5 Jefferson Curls Into… 2 ROUNDS 15 Toe Touch Jumping Jacks 5 […]

WARM-UP 2 ROUNDS 8 Alt. Lunge + Twist 8 Tuck-Ups 8 Scap Pull-Ups 8 Kip Swings STRENGTH ON A 12:00 RUNNING CLOCK… Build to a 4-Rep Moderate Overhead Squat* *Weight […]

WARM-UP 2-3 ROUNDS (TIME PERMITTING) 1:00 Row 10 KB Swings 8 Alt. Groiner + Down Dog* 6 Cossack Squats *Start in a Down-Dog position, step one foot forward then step […]

WARM-UP EMOM X 9 MINUTES MIN 1 – 150m Run MIN 2 – :40 Alt. Samson Lunge MIN 3 – :40 Slam Ball Deadlifts w/ :02 pause at top MIN […]

WARM-UP 2 ROUNDS 1:00 Cal Bike (EZ-MOD Pace) 5 SLOW Calf+Tib Raises 20 Bunny Hops* 5 Push-Up to Pike *RND 2 complete 30 Single Unders. Into… ON A 5:00 RUNNING […]

WARM-UP SUGGESTED MOBILITY ROUND 8 Bootstrappers 10 Glute Bridge-Ups 8 Cat Cows 10 Squat with Thoracic Rotation Into… 1 ROUND 10 Lunge-Lunge-Squats :30 Dead Hang 10 Scap Pull-Ups Into… 1 […]

WARM-UP TABATA (8 ROUNDS → :20 WORK //:10 REST) MVMT 1 – Cat/Cows MVMT 2 – Alt. Step-Ups MVMT 3 – KB Deadlifts MVMT 4- Up-Downs Into… 2 ROUNDS 6 […]