WARM-UP Part 1) MOBILITY 5:00 Front Rack Drills *Option for Elbow Punches or Tricep Smash Into… Part 2) 2-3 ROUNDS 20 Bunny Hops 10 Tib Raises 10 Elevated Calf Raises […]

WARM-UP 2 ROUNDS 10 Good Mornings 8 Up-Downs 8 Low Box Jumps 10 Air Squats 2 ROUNDS 8 BB RDLS → 8 Deadlifts 6 Burpees → 6 Burpee Box Jumps […]

 Open 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time […]

WARM-UP TABATA (8 ROUNDS → :20 WORK / :10 REST)* Cardio Choice Into… 2 ROUNDS 10 DB Lat Pullover Alt. Deadbugs 10 Air Squats to Med. Ball 10 Push Press […]

WARM-UP EMOM x 6 MINUTES (:40 ON / :20 OFF) MIN 1 – Bootstrap Squats MIN 2 – Good Morning MIN 3 – Cossack Squats MIN 4 – Alt. Box […]

WARM-UP 2 ROUNDS 1:00 Bike (1st – legs only; 2nd – arms only) 10 Banded Pull Aparts 10/10 Banded sword pulls Lat Push Down 10/10 Dante Row 10 Face Pulls […]

WARM-UP 2 ROUNDS 5 Inchworm + Push Up 10 Walk the Dog (Peddle the feet in Down Dog) 5/5 Moose Antlers 20 Jumping Jacks Into… 3 ROUNDS 5/5 Split Squats […]

 Open 25.2 For time: • 21 pull-ups • 42 double-unders • 21 thrusters (weight 1) • 18 chest-to-bar pull-ups • 36 double-unders • 18 thrusters (weight 2) • 15 bar […]

WARM-UP 2 ROUNDS 1:00 Cardio Choice 1 60 Single Unders 10 Sit-Ups 10 Good Mornings 7/7 SA Single DB Sumo Deadlift 20 Alt. Shoulder Taps 7/7 Split Squats Into… 1-2 […]

WARM-UP 2 ROUNDS 200 M Run 10/10 Leg Swings 10 Calf Raises 10 Tibia Raises 10/10 Hip openers and closers Into… 2 ROUNDS 500 M Row 10 Banded Good Mornings […]