WARM-UP 2 ROUNDS 1:00 Bike 10 Up-Downs 5 Push Up To Down Dog 10 Alt Shoulder Taps 10 Bird Dog* Into… 2 ROUNDS :30 Bike (RPE 7-8) 5 Burpees 5 […]

WARM-UP 2 ROUNDS 10 PVC Pass Throughs 10 Behind the Neck Strict Press 5/5 Around the Worlds 10 Air Squat 20 Single Unders Into… 2 ROUNDS 8 PVC Snatch Deadlift […]

WARMUP 1-2 ROUNDS 10 Alt. 90-90 Rotations 5/5 Med. Ball Around the Worlds 10 Alt. Med. Ball Plank Rolls 10 Med. Ball Hamstring Curls Into… 1-2 ROUNDS 10 Alt. Elbow […]

WARM-UP 3 ROUNDS 1:00 Cardio 30 Single Unders 8 Ring Rows 6 Push Up to Pike *Round 2 – 30 Double Unders, Round 3 – 30 Cross Over Single Unders […]

WARM-UP MOBILITY ROUND 5 Inchworm w/ Push Up 10 Piked Toe Taps 5/5 Moose Antlers 10 Air Squats 10 PVC Pass Throughs 10 PVC OH Squats Into… 2 ROUNDS 8 […]

WARM-UP AMRAP x 4 MINUTES :30 Bike (Easy Pace) 4 Lunge-Lunge-Squat w/PVC* 4 Vertical Jumps Into… AMRAP x 4 MINUTES :30 Bike (Hard Pace) 4/4 Staggered Squats 4 PVC Front […]

WARM-UP NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for […]

WARM-UP 1 ROUND 10 Good Mornings 10 Air Squats 5 Inch Worm with Push-Up 5/5 Moose Antlers Into… 2 ROUNDS 5 Clean Deadlift 5 High Hang Muscle Clean 10 Front […]

WARM-UP AMRAP x 6 MINUTES 50 Single Unders 10 Plank to Pike 10 Alt. Dead Bugs 5/5 Hand Over Hand Ring Row 10 Push-Ups Into… 25 Double Unders or 50 […]

WARM-UP 4 ROUNDS :20 Moderate Bike :10 Easy Bike Into… 2-3 ROUNDS 10 Good Mornings (RND 2+3: BB RDL) 5 Cat/Cows 10 Deadbugs 5/5 Fire Hydrants 10 Glute Bridge Ups […]