WARM-UP 1 ROUND 100m PVC Overhead Run 10 90-90 Hip Rotations 10 Scap Pull Ups 10 Ring Rows Into… 1 ROUND 100m Run 10 PVC Pass Throughs 10 Cossack Squats […]

WARM-UP AMRAP x 5 MINUTES 40 Single Unders 10 Scap Push-Ups 5 Push-Up to Down Dog 5 DB Goblet Squat 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Double […]

WARM-UP 2 ROUNDS 1:00 Bike 10 Groiners 20 Plank Shoulder Taps 10 Scorpion Stretches Into… 1 ROUND :45 Hard Bike 12 Up Downs 16 Walking Lunges :45 Plank WORKOUT (ALL) […]

WARM-UP 2 ROUNDS 10 PVC Passthrough 10 BTN Push Press 10 MB Deadlifts 10 MB Squats 10 MB Press 5/5 MB Around the World Into… 1-2 ROUNDS 10 PVC Snatch […]

WARM-UP 3 ROUNDS 1:00 Row (EZ – Mod – Workout Pace) 10 Deadbugs* 10 Step Ups 6/6 KB Suitcase Deadlifts** *Round 2 – Bird Dogs, Round 3 – Sit-Ups **Round […]

WARM-UP 1 ROUND 200m Run 10 Toe Touch Jumping Jacks 10 Up-Downs 100m Run 10 Toe Touch Jumping Jacks 5 Burpees Into… 1-2 ROUNDS (Time Permitting) 6 SLOW Deadlifts 8 […]

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

WARM-UP TEAMS OF 2… 1 ROUND (Each) P1: 2:00 Cal Row P2: AMRAP x 2 MINUTES…4 Box Step-Ups + 6 KB Deadlifts + 8 Crunches Into… 1 ROUND (Each) P1: […]

WARM-UP 2 ROUNDS 5/5 Moose Antlers 10 Air Squats 5 Empty Barbell Presses* 10 Alt. Deadbugs *Strict Press from the front rack and then gently lower to the back rack. […]

WARM-UP 2 ROUNDS 1:00 EZ Bike 8 Groiners 10 Cat/Cow 8 Samson Lunges 10 Deadbugs Into… 1 ROUND 1:00 Mod Bike 10 Good Mornings 10 BW Lunges 8 BB RDL […]