WARM-UP MOBILITY ROUND 10 Cat/Cows 10 Groiners 8 Samson Lunges 6 Bootstrappers Into… SPECIFIC WARM-UP 2 RDS 10 Barbell Good Mornings 10 Air Squats 10 BW Lunges 5/5 SA DB […]

WARM-UP EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. 90/90 Hip Rotations MIN 2 – Alt. Samson Lunges MIN 3 – Yoga Push-Ups MIN 4 […]

WARM-UP Rowing Warm-Up EMOM x 5 (:40/:20) I- Arms only Rowing II- Arms and Body III- Half Slide IV- Full Row SPM (20-23) V- Full Row SPM (25+) Into… 2 […]

WARM-UP 200m Run Into… 2 ROUNDS 10 KB Deadlifts 10 Ring Rows 10 Scap Pull-Ups Into… 200m Run Into… 2 ROUNDS 10 Russian KB Swings* 8 Kip Swings 6 Jumping […]

WARM-UP 2 ROUNDS 1:30 EZ Bike 10 Bootstrappers 10 Groiners 5Up/Down Dogs 10 Cossack Squats Into… 1 ROUND 1:00 Mod Bike 15 Air Squats 10 Elbow Punches 5 Hang Muscle […]

WARM-UP 1 ROUND 5 Jefferson Curls (option to use barbell or DB) 5/5 Sciatic Nerve Flosses 10 Arm Haulers 5/5 Moose Antlers Into.. AMRAP x 5 MINUTES 5 Vertical Jumps […]

WARM-UP 1 ROUND 200m Run 10/10 Leg Swing 10 Calf Raises 10 Alt Walking Toe Touches 10 Alt Open the Gate Hip Openers Into… 1-2 ROUNDS (Time Permitting) 1:00 Bike […]

WARM-UP 1 ROUND 10 Calf Raises 20 Bunny Hops 10 Alt. Calf Stretches 5 Inchworm + Up Dog to Down Dog 10 Elbow Punches 10 BB RDL Into… 1 ROUND […]

WARM-UP 1 ROUND 100m Overhead Banded Run* 10 Plank to Pike 10 Bird Dogs 3/3 Scorpion Stretch Into… 1 ROUND 10 Banded Pass Throughs 5 Push-Up to Pike :30 High […]

WARM-UP 2:00 Row Into… AMRAP x 5 MINUTES 10 Alt. Deadbugs 10 Jumping Air Squats 10 Alt. Tall Step-Ups 10 Empty Barbell Front Squats Into… 2:00 Row WORKOUT (PERFORMANCE) AMRAP […]