WORKOUT FOR TIME 250/200m Row 40 Russian KB Swings (70/53) 30 Walking Lunges 500/400m Row 30 Russian KB Swings 30 Walking Lunges 750/600m Row 20 Russian KB Swings 30 Walking […]

STRENGTH ON A 12:00 RUNNING CLOCK… Build to a Moderate 5-Rep Strict Press (Score is Weight) WORKOUT “OPEN 12.3” AMRAP X 18 MINUTES 15 Box Jumps (24/20) 12 Push Press […]

WORKOUT 3 ROUNDS FOR TIME 400m Run Hang Power Cleans (135/95)* *Round 1 – 21 Reps Round 2 – 15 Reps Round 3 – 9 Reps (Score is Time) KG […]

WARM-UP 1-2 ROUNDS 10 BW Good Mornings 5 Cat/Cows 10 Alt. Deadbugs 5 Jefferson Curls Into… 2-3 ROUNDS (TIME PERMITTING) 1:00 Row 5/5 Staggered Stance Deadlifts w/Empty Barbell 10 Glute […]

WARM-UP 2 ROUNDS 5 Push-Up to Pike 10 Alt. Step-Ups 10 Elbow Punches 5 Strict Press Into… 2 ROUNDS 5 Up-Downs 5 Box Jumps 5 Muscle Clean 5 Push Press […]

WARM-UP RUNNING WARM-UP… 100m Run 25ft High Kicks + 25ft Cherry Pickers 25ft Knee Hugs + 25ft Toe Grabs 100m Run 25ft Inch Worms + 25ft Samson Lunges 25ft High […]

WARM-UP AMRAP X 7 MINUTES* 1:00 Bike 10 Lunge + Lunge + Air Squat 10 Medball Ground to Overhead 10 Medball Sit-Ups * Increase intensity after each Round WORKOUT EMOM […]

WARM-UP 3 ROUNDS (4 ROUNDS IF TIME PERMITS) 8 Alt. Samson Lunges 40 Single Unders* 8 Alt. Lunges** 8 Air Squats w/ :02 Pause at the Bottom** *Switch to either […]

WARM-UP 2 ROUNDS 200m Run 5/5 Hand Over Hand Vertical Ring Row 5/5 Mountain Climber Scap Pull-Ups* 5 Tuck-Ups + 5 V-Ups 5 Slow Sumo Stance Good Mornings *Hands will […]