WARM-UP 1 ROUND 200m Run 10/10 Leg Swing 10 Calf Raises 10 Alt Walking Toe Touches 10 Alt Open the Gate Hip Openers Into… 1-2 ROUNDS (Time Permitting) 1:00 Bike […]

WARM-UP 1 ROUND 10 Calf Raises 20 Bunny Hops 10 Alt. Calf Stretches 5 Inchworm + Up Dog to Down Dog 10 Elbow Punches 10 BB RDL Into… 1 ROUND […]

WARM-UP 1 ROUND 100m Overhead Banded Run* 10 Plank to Pike 10 Bird Dogs 3/3 Scorpion Stretch Into… 1 ROUND 10 Banded Pass Throughs 5 Push-Up to Pike :30 High […]

WARM-UP 2:00 Row Into… AMRAP x 5 MINUTES 10 Alt. Deadbugs 10 Jumping Air Squats 10 Alt. Tall Step-Ups 10 Empty Barbell Front Squats Into… 2:00 Row WORKOUT (PERFORMANCE) AMRAP […]

WARM-UP AMRAP x 4 MINUTES 100m Jog 5 Bootstrappers 10 Bird Dogs 5 Scap Pull Ups Into… AMRAP x 4 MINUTES 8 SLOW BB RDL 8 Ring Rows 8 Kip […]

WARM-UP AMRAP x 5 MINUTES (GENERAL PREP) 30 Single Unders 4 Cossack Squats 4 Kang Squats 4 Yoga Push-Ups 100m Run Into… 2 SETS (SPECIFIC PREP) 30 Single Unders or […]

EMOM x 8 MINUTES MIN 1 – :40 Row MIN 2 – :40 Alt. Deadbugs (2nd Round → :40 Sit-Ups) MIN 3 – :40 KB SDHP MIN 4 – :40 […]

WARM-UP 2 ROUNDS 10 WB Squats* 10 WB Push Press* 10 Scap Push-Ups 7-10 Push-Ups *RND 2 complete 5 WB Thrusters + 5 WB Push Press. Into… 2 ROUNDS 5 […]

WARM-UP 25’ LINE DRILLS Knee Hug to Groiner w/ Twist Walking Quad Pulls Shoo the Chickens Figure 4s High Knees High Kicks Butt Kickers Into… 2 ROUNDS 400m Run 10 […]

“PUENTES” For Time -7 Wall Walks -503m Run with Partner* -21 Burpee box Step-ups with Partner* -503m Run with Partner* -20 Kettlebell Swings -503m Run with Partner* -15 Over head […]