WARM-UP EMOM X 4 MINUTES (:45/:15) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups […]

WARM-UP 2 ROUNDS 15 Toe Touch Jumping Jacks 6/6 Single Arm Ring Rows 6/6 Split Squats 12 Bicycle Crunches 6/6 Single Leg RDLs Into… 1 ROUND 10 Supinated Scap Pull-Ups […]

Open 24.3 All for time:  5 rounds of:          10 thrusters, weight 1     10 chest-to-bar pull-ups  Rest 1 minute, then: 5 rounds of:      7 thrusters, weight 2   […]

WARM-UP 3 ROUNDS 1:00 Cardio 20 Hops 10 Lunge and Twist 30 Mountain Climbers 10 Hollow Rocks WORKOUT EMOM X 25 MINUTES* MIN 1 – :40 Cardio Choice 1 MIN […]

WARM-UP 1 ROUND 200m Rub 12 Toy Soldier Line Drill 10 Good Morning 10 PVC Pass Throughs Into… 1 ROUND 200m Run 5/5 Leg Swings (Front to Back + Side […]

WARM-UP OPTIONAL MOBILITY ROUND… 5/5 Moose Antlers 10 Alt. Cossack Squats 10 Up Dog to Down Dog 10 Alt. Deadbugs into… 2 ROUNDS 10 Alt. Lunges* 8 Ring Rows 6 […]

WARM-UP 2 SETS :30s Row – Just Legs 30s Row – Just Arms 10 Calf Raises 10 Tib Raises 10 Bootstrap Squats 2 SETS 1:00 Row 20 Single Unders 5 […]

As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts  50 double-unders ♀ 125 lb (56 kg) ♂ 185 lb (83 kg)

WARM-UP 2:00 CARDIO OF CHOICE Into… MOBILITY (3:00 CLOCK) 10 Alt. Samson Lunges 10 Cat Cows 10 Arm Haulers 10 Scap Pull-Ups Into… AMRAP X 5 MINUTES 20 Jumping Jacks […]

WARM-UP AMRAP X 5 MIN 20 Single Unders 5/5 Ankle Rotations 5 Jefferson Curls 10 Alt. Elbow Punches 5 Cat Cows AMRAP X 5 MIN 10/10 Single Leg Single Unders […]