WARM-UP 2 ROUNDS 1:00 Cal Bike (EZ-MOD Pace) 5 SLOW Calf+Tib Raises 20 Bunny Hops* 5 Push-Up to Pike *RND 2 complete 30 Single Unders. Into… ON A 5:00 RUNNING […]

WARM-UP SUGGESTED MOBILITY ROUND 8 Bootstrappers 10 Glute Bridge-Ups 8 Cat Cows 10 Squat with Thoracic Rotation Into… 1 ROUND 10 Lunge-Lunge-Squats :30 Dead Hang 10 Scap Pull-Ups Into… 1 […]

WARM-UP TABATA (8 ROUNDS → :20 WORK //:10 REST) MVMT 1 – Cat/Cows MVMT 2 – Alt. Step-Ups MVMT 3 – KB Deadlifts MVMT 4- Up-Downs Into… 2 ROUNDS 6 […]

RUNNING WARM-UP 200m Run 25′ High Kicks 25′ Cherry Pickers 25′ Walking Samson Lunges 25′ Rvs Walking Lunges w/twist into… 200m Run 25′ High Knees 25′ Butt Kickers 25′ Inch […]

WARM-UP 1 ROUND 30 Mountain Climbers 30 Bicycle Crunches 20 Crunches 20 Shoulder Taps 10 Scap Push-Ups 10 Groiner + Twists into… 2 ROUNDS 12 PVC Pass Throughs 10 Up-Downs […]

WARM-UP MOBILITY (4:00 CAP) 1-2 ROUNDS (Time Permitting) 8 Alt. Groiners 8 Cat Cows 8 Bootstrappers 8 Push-Up to Pike WORKOUT SPECIFIC WARM-UP (6:00 CAP) 2 ROUNDS 6 Lunge + […]

WARM-UP BIKE SPECIFIC WARM-UP* MIN 1 – :30 Arms Only / :30 Legs Only MIN 2 – Arms + Legs RPM 50-60 MIN 3 – Arms + Legs RPM 55-65 […]

WARM-UP 1 ROUND 5 Cat/Cows 10 Alt. Cossack Squats 10 Alt. 90-90 Hip Rotations 5 Jefferson Curls Into… AMRAP X 6 MINUTES 10/8 Cal. Row 10 Bodyweight Alt. Lunges 10 […]

WORKOUT 2 SETS* AMRAP x 5 MINUTES 10 Up-Downs 10 DB Goblet Squats (50/35) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) […]

SKILL EMOM X 8 MINUTES Complete Gymnastics Option* *Gymnastics Options… 2-3 Strict (Banded) Pull-Ups 1-2 Strict Chest to Bars 1 Strict Ring Muscle-Up (No Measure) WORKOUT (PERFORMANCE) EMOM X 20 […]