Monday 03/18/2024
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 […]
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 […]
WARM-UP 2 ROUNDS 10 Toe Touch + Jumping Jacks 5 Cat/Cows 10 Alt. Bird Dogs 5/5 Groiner + Hamstring Stretch* *Start in a groiner position, then slowly straighten your front […]