Warm Up 10:00 Flow 0:00–2:00 Easy Ski or Row 2:00–5:00 3 Rounds 10 Walking Lunge Steps 10 Dead Bugs 10 Sit Ups 5 Kip Swings 5:00–10:00 3 Rounds :30 Moderate […]

Warm Up 8:00 Dual Prep Flow 0:00–2:00 Easy Jump Rope or Bike 2:00–6:00 2 Rounds 10 Banded Pass Throughs 10 Banded Good Mornings 10 Alternating V-Ups 5 Up Downs + […]

Warm Up 10:00 Flow 0:00–2:00 Easy Bike or Row 2:00–5:00 2 Rounds 5 Roll and Reach 5 Dynamic Squat Stretches 5 Scap Pull Ups 5 Ring Rows 5 PVC Muscle […]

          Jules       Buy In: 100 Double Unders (150 Singles)       5 Rounds:       31 Kettlebell Swings 53/35       20 Goblet Squats 53/35       16 Kettlebell Sit-ups […]

Warm Up 3 Rounds 1:00 Machine (Workout machine) 5 Roll and Reach 3 Worlds Greatest Stretch (each) 3 Muscle Snatch 3 Snatch Push Press 3 Hang Power Snatch -Start with […]

Warm Up 6:00 AMRAP 100m Run 20 Single Unders 5 Kip Swings 10 Sit Ups Repeat, building intensity Workout Prep: 1 Round @ 60–70% 100m Run 10 Double Unders 4 […]

Warm Up 7:00 Barbell + Engine Flow 0:00–2:00 Easy Bike or Jump Rope 2:00–5:00 2 rounds 8 Deadbugs 4 Dynamic Squat Stretches 5 PVC Muscle Cleans 5 PVC Front Squats […]

Warm Up 7:00 Flow 0:00–2:00 Easy Row 2:00–5:00 2 rounds 8 Glute Bridges 6 Banded Good Mornings 10 Alternating V-Ups 5:00–8:00 2 rounds 6 Empty Bar Deadlifts 5 Abmat Sit-Ups […]

Warm Up 1 round: 100m Run 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 […]

Warm Up 8:00 Build (Barbell + Rope) 0:00–2:00 Easy Bike 2:00–4:00 2 Rounds 10 Deadbugs 5 Roll and Reach 3 Inchworms 4:00–6:00 2 Rounds 5 PVC Clean Deadlifts 5 PVC […]