Friday 03/22/2024
WARM-UP 3 SETS 50 Single Unders or :30 Cardio Choice 5 Reps of (1) Up-Down + (1) Hand Release Push-Up 5/5 Slow Plate Around the Worlds 5 Plate Ground to […]
WARM-UP 3 SETS 50 Single Unders or :30 Cardio Choice 5 Reps of (1) Up-Down + (1) Hand Release Push-Up 5/5 Slow Plate Around the Worlds 5 Plate Ground to […]
WARM-UP AMRAP X 6 MINUTES Cal Row 8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups PARTNER WORKOUT IN TEAMS OF 2… AMRAP X 30 MINUTES* 80/60 […]
WARM-UP :30 Arms Only Bike :30 Legs Only Bike 1:00 EZ Bike Into… 2 ROUNDS 10 Calf+ Tib Raises 10 Single DB Curl to Press 10 Alt. DB Around the […]
WARM-UP EMOM X 4 MINUTES (:45/:15) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups […]
WARM-UP 2 ROUNDS 15 Toe Touch Jumping Jacks 6/6 Single Arm Ring Rows 6/6 Split Squats 12 Bicycle Crunches 6/6 Single Leg RDLs Into… 1 ROUND 10 Supinated Scap Pull-Ups […]
Open 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 […]
WARM-UP 3 ROUNDS 1:00 Cardio 20 Hops 10 Lunge and Twist 30 Mountain Climbers 10 Hollow Rocks WORKOUT EMOM X 25 MINUTES* MIN 1 – :40 Cardio Choice 1 MIN […]
WARM-UP 1 ROUND 200m Rub 12 Toy Soldier Line Drill 10 Good Morning 10 PVC Pass Throughs Into… 1 ROUND 200m Run 5/5 Leg Swings (Front to Back + Side […]
WARM-UP OPTIONAL MOBILITY ROUND… 5/5 Moose Antlers 10 Alt. Cossack Squats 10 Up Dog to Down Dog 10 Alt. Deadbugs into… 2 ROUNDS 10 Alt. Lunges* 8 Ring Rows 6 […]
WARM-UP 2 SETS :30s Row – Just Legs 30s Row – Just Arms 10 Calf Raises 10 Tib Raises 10 Bootstrap Squats 2 SETS 1:00 Row 20 Single Unders 5 […]