Open 25.1 As many rounds and reps as possible in 15 minutes of: – 3 lateral burpees over the dumbbell – 3 dumbbell hang clean-to-overheads – 30-foot walking lunge (2 […]

WARM-UP GENERAL MOBILITY 10 Groiners w/ a Twist 10 Slow Cat/Cow 10 Alt. Hip 90-90s 6 Slow Jefferson Curls 8 Samson Lunges Into… SPECIFIC WARM-UP 1:00 EZ Cardio 10 Good […]

WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Calf to Tib Raises 10 Alt Piked Toe Taps 10 Scap Push Ups 10 Alt Thread the Needle 5 Tempo Push […]

WARM-UP 2-3 ROUNDS 5 Is Ys Ts* 20 Alt. High Knees 20 Alt. Butt Kickers 10 Calf Raises 10 Tib Raises 10 Alt. Hip Openers *w/light weight or bodyweight, perform […]

WARM UP 400m Run Into… 2 ROUNDS (MOBILITY) 5 Yoga Push-Ups 10 Alt. Samson Lunges 10 Kang Squats 10 Squat w/ Alt. Reach Into… 3 ROUNDS (BARBELL SPECIFIC W/U) 5 […]

WARM-UP AMRAP x 4 MINUTES 100m Run 6 Glute Bridge-Ups 6 Barbell RDLs 6 KB Deadlift Into… AMRAP x 4 MINUTES 100m Run 6 Barbell Good Morning 6 Barbell Deadlift […]

WARM-UP 2 ROUNDS 1:00 Cardio Choice (EZ→ MOD) 5 Inchworm + 3 Scap Push-Ups* 10 Alt. Samson Lunges 10 Alt. Supermans** 10 SLOW Deadbugs *1 Rep= 1 Inchworm + 3 […]

Warm-Up MOBILITY ROUND 10 PVC Pass Throughs 5/5 Ankle Circles 10 Around the Worlds 20/20 Single Leg Hops 10 PVC Cuban Press 10 Squat Jumps Into… 2 ROUNDS 5 Barbell […]

WARM-UP 1-2 MOBILITY ROUNDS :30 Stiff Leg Row 5 Push Up to Down Dog 10 Alt Thread the Needle 5/5 Moose Antlers 5 Pause Up Downs :10 Dead Hang Into… […]