WARM-UP PART 1) TABATA (8 ROUNDS – :20 WORK / :10 REST) MVMT 1 – Bike (increase pace by 3-5 RPMs every round) MVMT 2 – Hollow Hold Into… PART […]

WARM-UP 2 ROUNDS 250m/200m Row (24-26SPM) 12 Alt. Reverse Lunges 150m/100m Row (26-28+SPM) 6/6 Split Squats Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Single […]

WARM-UP 1 ROUND MOBILITY 6 Up/Down Dogs 8 Bootstrappers 10 PVC Pass Throughs 10 PVC Around The Worlds into… 1 ROUND 15 Air Squats 10 WB Strict Press 10 WB […]

Brian Terry Memorial Workout 2 Rounds For Time 8 Thrusters 95/65 11 Pullups 19 Weighted Lunges 45/25 70 Air Squats 7 Push Press 95/65 23 KB Swings 53/35 20 Wall […]

WARM-UP EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Row (22-24SPM) MIN 2 – Yoga Push-Ups MIN 3 – Row (24-26+SPM) MIN 4 – Hollow Rocks […]

WARM-UP 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 […]

WARM-UP 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip […]

WARM-UP 1 ROUND 40 Line Hops Forward/Backwards 40 Line Hops Lateral 20 Shoulder Taps + 10 Scap Push Ups 10 PVC Pass Throughs 10 Air Squats Into… 1 ROUND 60 […]

WARM-UP 200m Run Into… 1 ROUND 10/10 Leg Swings 10 Wide Stance Good Morning 10/10 Split Squat 5/5 Cat-Cow Into… 1-2 ROUNDS (TIME PERMITTING) 10/10 Lunges (2nd round-Bulgarian Split Squat) […]

WARM-UP AMRAP × 8 MINUTES* 40 Single Unders → 20 Double Unders 8 KB Deadlifts → 8 RKB Swings 4 Push-Up to Pike → 4 Up-Downs 8 Bootstrap Squats → […]