WARM-UP 400 M Run Walking Figure 4 Stretch Toy Soldiers Spiderman (walking groiners) High Skips 200 M Run 1-2 ROUNDS 10 PVC Pass Throughs 10 PVC OH Thoracic Twists 10 […]

WARM-UP AMRAP x 5 MINUTES 12 Toe Touch Jumping Jacks 10 Good Mornings 10 Kip Swings 8 Ring Rows Then… 2 ROUNDS 5 Clean Deadlifts 10 Elbow Punches 5 Hang […]

WARM-UP 2 ROUNDS 10 Scap Push-Ups 10 Alt. Deadbugs 5/5 Side Plank Rotations 5 Push-Ups @ 31X1 Into… 1 ROUND (segway into teaching) 10 KB Sumo Deadlifts :30 Legs only […]

Gym Closed in Observance of Veterans Day At home or if you get the gym open… WARM-UP 2 ROUNDS 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* Into… […]

WARM-UP 2 ROUNDS 30 Mountain Climbers 10 Toe Touch Jumping Jacks 8 Up-Downs 6 Burpees Into… 2 ROUNDS :45 Bike 5/5 DB Push Press* 10 Tuck-Ups or V-Ups *RND 2 […]

WARM UP 2 ROUNDS 1:00 Bike 12 Elbow Punches 8 BB Back Rack Good Mornings 6 Slow Clean Deadlifts 1 ROUND 1:00 Bike 5 Hang Muscle Cleans 5 Hang Power […]

WARM UP 2 ROUNDS 10 Alt Lunge 10/10 DB Strict Press 10 Air Squats → Jumping Air Squat 10 Piked Shoulder Taps 10 Tuck Ups 2 ROUNDS 10/10 OH Lunge […]

WARM UP AMRAP x 4 MIN 8 Good Mornings 8 PVC Pass Through 8 Air Squats 8 Glute Bridge Ups Into… AMRAP x 4 MIN 4 PVC Cuban Press OR […]

WARM UP 1 ROUND 12-15 Banded Pull-Aparts 12-15 Banded Lat Push-Downs 12-15 Kneeling Banded Pull-Downs 10 Calf + Tib Raises 20 Bunny Hops Into… 2 ROUNDS 60 Single Unders* 10 […]

WARM UP 400m Run Into… 2 ROUNDS 5/5 Leg Swings 10 Banded Tricep Extensions 10 Banded Lat Pushdowns 5 Up-Downs over Bar Into… 2 ROUNDS 5 Strict Presses w/empty barbell […]