WARM-UP 2 ROUNDS 10 PVC Pass Throughs 5/5 PVC Around the Worlds 10 PVC Snatch Grip Behind the Neck Strict Press 15 Air Squats → PVC OHS in RD2 12 […]

WARM-UP 200m Run 25’ Toe Walks 25’ Heel Walks 25’ High Kicks 25’ Walking Samson Lunge 25’ High Knees 25’ Butt Kickers 200m Run Into… 2 ROUNDS 10 Up-Downs* 10 […]

WARM-UP 2 SETS 4 Yoga Push-Ups 8 Kang Squats 8 Jumping Air Squats 8 Alt. Box Step-Over Into… 2 SETS 5 Clean Pulls 5 High Pulls 5 Muscle Cleans 5 […]

WARM-UP 400 M Run Walking Figure 4 Stretch Toy Soldiers Spiderman (walking groiners) High Skips 200 M Run 1-2 ROUNDS 10 PVC Pass Throughs 10 PVC OH Thoracic Twists 10 […]

WARM-UP AMRAP x 5 MINUTES 12 Toe Touch Jumping Jacks 10 Good Mornings 10 Kip Swings 8 Ring Rows Then… 2 ROUNDS 5 Clean Deadlifts 10 Elbow Punches 5 Hang […]

WARM-UP 2 ROUNDS 10 Scap Push-Ups 10 Alt. Deadbugs 5/5 Side Plank Rotations 5 Push-Ups @ 31X1 Into… 1 ROUND (segway into teaching) 10 KB Sumo Deadlifts :30 Legs only […]

Gym Closed in Observance of Veterans Day At home or if you get the gym open… WARM-UP 2 ROUNDS 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* Into… […]

WARM-UP 2 ROUNDS 30 Mountain Climbers 10 Toe Touch Jumping Jacks 8 Up-Downs 6 Burpees Into… 2 ROUNDS :45 Bike 5/5 DB Push Press* 10 Tuck-Ups or V-Ups *RND 2 […]

WARM UP 2 ROUNDS 1:00 Bike 12 Elbow Punches 8 BB Back Rack Good Mornings 6 Slow Clean Deadlifts 1 ROUND 1:00 Bike 5 Hang Muscle Cleans 5 Hang Power […]

WARM UP 2 ROUNDS 10 Alt Lunge 10/10 DB Strict Press 10 Air Squats → Jumping Air Squat 10 Piked Shoulder Taps 10 Tuck Ups 2 ROUNDS 10/10 OH Lunge […]