WARM-UP 1 ROUND 8/6 Cal Bike 6/6 Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 8 Ring Scap Pull Ups Into… 1 ROUND 8/6 Cal Bike 8 […]

WARM-UP 400m Run/2:00 of Cardio Choice Into… 1 ROUND 8 Cat-Cow 10 Alt. Groiners 12 Deadbugs Into.. 1 ROUND 8 Moose Antlers 10 Barbell Good Mornings 12 Alt. Bird Dogs […]

WARM-UP 1 ROUND 20 Toe Tap Jumping Jacks 30 Mountain Climbers 20 Shoulder Taps + 10 Scap Push-Ups 10 Scap Pull Ups :30 Single DB Gun Hold Into… 1 ROUND […]

EXTENDED WARM-UP (ALL) EMOM × 8 MINUTES MIN 1 – 3 Thrusters (Build to Workout Weight) MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip […]

WARM-UP 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck Ups/ V Ups 10 Box Jumps […]

WARM-UP 3 SETS 8 Alt. Lunges 8 Scap Pull-Ups 4/4 Single Arm Ring Row 8 Barbell Strict Press Into… 1-2 SETS 8 DB Goblet Alt. Lunges 8 Scap Push-Ups 4-6 […]

WARM-UP 2 ROUNDS 20 Single Unders 10 Good Mornings (BB opt.) 5 High Hang High Pulls 10 Alt. Elbow Punches 5 Cat Cows -Quick Rest- 2 ROUNDS 10 Single-Single-Doubles 10 […]

WARM-UP 1 ROUND 1:00 Bike 10 Up-Downs 8/8 Suitcase Deadlifts Into… 1 ROUND 1:00 Bike 10 Deadbugs (Banded Optional) :20/:20 Suitcase Hold Into… 1 ROUND 1:00 Bike 10 Strict Sit-Ups* […]

Murph  1 Mile Run 100 Pull-ups 200 Pushups 300 Air Squats 1 Mile Run Rx  20/14 weighted Vest Or service body armor Rx+  20/14 weighted Vest and unpartitioned reps In memory […]