WARM-UP AMRAP x 4 MINUTES 100m Jog 5 Bootstrappers 10 Bird Dogs 5 Scap Pull Ups Into… AMRAP x 4 MINUTES 8 SLOW BB RDL 8 Ring Rows 8 Kip […]

WARM-UP AMRAP x 5 MINUTES (GENERAL PREP) 30 Single Unders 4 Cossack Squats 4 Kang Squats 4 Yoga Push-Ups 100m Run Into… 2 SETS (SPECIFIC PREP) 30 Single Unders or […]

EMOM x 8 MINUTES MIN 1 – :40 Row MIN 2 – :40 Alt. Deadbugs (2nd Round → :40 Sit-Ups) MIN 3 – :40 KB SDHP MIN 4 – :40 […]

WARM-UP 2 ROUNDS 10 WB Squats* 10 WB Push Press* 10 Scap Push-Ups 7-10 Push-Ups *RND 2 complete 5 WB Thrusters + 5 WB Push Press. Into… 2 ROUNDS 5 […]

WARM-UP 25’ LINE DRILLS Knee Hug to Groiner w/ Twist Walking Quad Pulls Shoo the Chickens Figure 4s High Knees High Kicks Butt Kickers Into… 2 ROUNDS 400m Run 10 […]

“PUENTES” For Time -7 Wall Walks -503m Run with Partner* -21 Burpee box Step-ups with Partner* -503m Run with Partner* -20 Kettlebell Swings -503m Run with Partner* -15 Over head […]

WARM-UP 1 ROUND 10 Air Squats 5/5 Cossack Squats 10 Calf Raises 10/10 Ankle Circles 10 Kang Squats 10 Jumping Air Squat Into… 2 ROUNDS 20 Single Unders→ Dubs 10 […]

WARM-UP 2 ROUNDS 5 Push Up to Down Dog 10 Good Mornings 5/5 Spidermans w/ Twist 1:00 Cardio of Choice Into… 2 ROUNDS 10 KB Deadlifts (RND 2: 10 RKBS) […]

WARM-UP 1 ROUND 10 Up Down Down Dogs 10 Groiners 20 Pike Shoulder Taps 10 Pogo Hops Into… 1 ROUND 8 Cat Cow 8 Bootstrappers 8/8 Half Kneeling Plate Press […]

WARM-UP 2 ROUNDS 1:00 Bike (EZ-MOD Pace) 10 Scap Ring Rows 6/6 Single Arm Ring Rows 10 Deadbugs Into… 1-2 ROUNDS (Time Permitting) 12/10 Cal Bike 10 Scap Pull-Ups 5 […]