Warm Up 7:00 AMRAP 10 Abmat Sit Ups 5 Scap Pull Ups 3 Jumping Pull Ups 5 Single Arm Ring Rows (each) 3 Up Downs to Bar Workout Prep: 1 […]

Warm Up Movement Prep/Activation: 2 Rounds: 30-second Easy Bike 8 Cossack Squats 3 Clean Deadlifts 3 Hang Muscle Cleans (With PVC / empty bar) 3 Front Squats (With PVC / […]

Warm Up Movement Prep/Activation: Banded 7’s -into- 9:00 AMRAP 30-second Row 5 Scap Pull Ups 5 Single Arm Ring Rows (each) 5 Toe Assist Ring Muscle Ups 5 Wall Balls […]

Warm Up 8:00 AMRAP 30 Single Unders 10 Banded Pass Throughs 5 Dynamic Squat Stretches 3 Snatch Deadlifts (PVC – empty bar) 3 High Hang Muscle Snatch (PVC – empty […]

Warm Up 8:00 AMRAP 30-second Machine 5 Hanging Knee Raises 5 Dynamic Squat Stretches 10 Glute Bridges 10 Deadbugs 4 Deadlifts (empty bar- build in weight, stay under 50%) Workout […]

Warm Up Movement Prep/Activation: Banded 7s -into- 6:00 AMRAP 30-second Easy Bike 6 Box Step Ups 4 Box Jumps 4 Strict Press (empty bar – build in weight, stay under […]

Warm Up Movement Prep/Activation: Hip Halo Warm Up -into- 6:00 AMRAP 30-second Bike 4 Lunge Matrix 3 Tempo Back Squats (empty bar, build up to 50%) 10 Sit Ups Workout […]

Warm Up Banded 7s -into- 8:00 AMRAP 20 Single Unders 4 Inchworms 10 Roll and Reach 10 Deadbugs 3 Snatch Deadlifts (empty bar) 3 High Hang Muscle Snatch (empty bar) […]

Warm Up Banded 7s -into- 6:00 AMRAP 30-second Easy Bike 10 Hanging Knee Raises 30-second Moderate Bike 4 Strict Press (empty bar – build in weight, stay under 50%) Workout […]

Warm Up 8:00 AMRAP 30-second Machine 4 Lunge Matrix 3 Tempo Back Squats (empty bar, build up to 50%) 5 Ring Rows 5 Hand Release Push Ups 5 Sit Ups […]