WARM-UP AMRAP X 5 MINUTES 20 Single Unders 5 Hang Muscle Clean 5 Push-Ups 5 Ring Rows Into… 2 ROUNDS :30 Double Under Practice 5 Strict Press* 5 Scap Pull-Ups** […]

WARM-UP 2-3 ROUNDS 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Hang Muscle Cleans STRENGTH ON A 10:00 RUNNING CLOCK… Build to a Moderate 3-Rep TNG Power […]

WARM-UP 25′ LINE DRILLS (MIN 0-4) Toe Walk Heel Walk Walking Good Mornings Bear Crawl Quad Crawl Alt. Straight Leg High Kicks Butt Kickers Burpee Broad Jumps Into… 1-2 ROUNDS […]

WARM-UP AMRAP X 5 MINUTES 10 KB Deadlifts 10 Alt. Lunges 20/:20 SKB Suitcase Hold 10 Alt. Dead Bugs Into… AMRAP X 5 MINUTES 10 KB Bent Over Rows 10 […]

WARM-UP AMRAP X 5 MINUTES 8/6 Cal Bike 8 Alt. Lunges 10 Slam Ball Deadlifts 10 Up-Downs Into… AMRAP x 5 MINUTES 8/6 Cal Bike 8 SB Alt. Lunges 10 […]

WARM-UP 2 ROUNDS 15 Toe Touch Jumping Jacks 5 Scap Push-Ups + 10 Shoulder Taps 10 Glute Bridge-Ups 5 Jefferson Curls Into… 2 ROUNDS 15 Toe Touch Jumping Jacks 5 […]

WARM-UP 2 ROUNDS 8 Alt. Lunge + Twist 8 Tuck-Ups 8 Scap Pull-Ups 8 Kip Swings STRENGTH ON A 12:00 RUNNING CLOCK… Build to a 4-Rep Moderate Overhead Squat* *Weight […]

WARM-UP 2-3 ROUNDS (TIME PERMITTING) 1:00 Row 10 KB Swings 8 Alt. Groiner + Down Dog* 6 Cossack Squats *Start in a Down-Dog position, step one foot forward then step […]

WARM-UP EMOM X 9 MINUTES MIN 1 – 150m Run MIN 2 – :40 Alt. Samson Lunge MIN 3 – :40 Slam Ball Deadlifts w/ :02 pause at top MIN […]