Murph  1 Mile Run 100 Pull-ups 200 Pushups 300 Air Squats 1 Mile Run (Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.) Rx […]

WARM-UP 1 ROUND 25’ Toe Walk 25’ Heel Walk 25’ Alt. High Kicks 400m Run Into… 1 ROUND 25’ Alt. Hip Openers 25’ Alt. Quad Stretch 25’ Alt. Cossack Squats […]

WARM-UP SQUAT MOBILITY 1 ROUND 10 Air Squats 10/10 Lunges 10/10 Cossack Squats 10/10 Curtsy Lunges 2 ROUNDS 10 Elbow Punches 5 Front Squats 10 Box Jumps → High Box […]

WARM-UP 2 ROUNDS 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Overhead Squats Into… 1 ROUND 10 PVC Cuban Press 10 Scap Pull Ups 10 Kip Swings […]

WARM-UP 1 ROUND :30 Arm Only Rowing :30 Arms + Body Rowing :30 Half Slide Rowing 1:30 Full Slide Rowing Into… 2 ROUNDS 10 Up-Down to Down Dog 10 KB […]

WARM-UP 1 ROUND 400m Run 5 Inchworm Push-Ups 10 Squat Jumps 10/10 Single Leg Glute Bridge Ups Into … 2 ROUNDS 200m Run 5 Strict Press 10 Front Squats 5 […]

WARM-UP 2 ROUNDS 10 Alt. Elbow Punches w/Empty Barbell 5/5 Glute Dominant Step-Ups 10 SLOW Alt. Deadbugs 5 Jefferson Curls Into… 2 ROUNDS 10 Empty Barbell Deadlifts → 10 Empty […]

WARM-UP 2 ROUNDS 1:00 Row 15 Hollow Rocks 16 Alt. Supermans 10 False Grip Ring Rows 10 Scap Pull-Ups 2 ROUNDS 1:00 Row 10 Kip Swings :10 Top of Dip […]

WARM-UP 2 ROUNDS 10 Air Squat 10 Good Morning 10 PVC Pass Through 5/5 Around the World Into… 1-2 ROUNDS (Time Permitting) 7 Hang Muscle Snatch* 7 Behind the Neck […]

WARM-UP AMRAP x 4 MINUTES 8 Toe Touch Jumping Jacks 4 Alt. BW Lunges 4 Scap Pull-Ups :10 Knee Tuck Hang or L-Hang Hold Into… AMRAP x 4 MINUTES 20 […]