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… […]

WARM-UP 2 ROUNDS 12 Toes Touch Jumping Jacks 10 Alt. Lunges 10 Ring Rows 8 Air Squats w/ :01 Pause at Bottom Into… 1-2 ROUNDS (TIME PERMITTING) 12 Alt. Elbow […]

Warm-Up EMOM x 10 MINUTES MIN 1 – 10 Scap Pull-ups + :15 Bar Hang MIN 2 – 10 Glute Bridge + :15 Hold MIN 3 – 10/10 Split Squats* […]

WARM-UP DYNAMIC MOBILITY 5 Inchworm to Up/Down Dog 10 Groiner with a Twist 10 Scap Push-Ups 5 BB Jefferson Curls AMRAP x 6 Minutes 10 Barbell Good Mornings* 10 Bird […]

WARM-UP AMRAP x 6 MINUTES 6/5 Cal Bike 100m Run 6 Tuck Ups 10 Kip Swings WORKOUT (PERFORMANCE) AMRAP x 20 MINUTES 400m Run 30/25 Cal Bike 20 Toes to […]