WARM-UP 1-2 ROUNDS 30 Mountain Climbers 25 Bunny Hops 20 Shoulder Taps 15 Scap Push-Ups 10 Glute Bridge Ups 10 Box Step Ups Into… 2 ROUNDS 6 SL KB RDL […]

WARM-UP OPTIONAL WARM-UP GAME… PARTNER WARM-UP… AMRAP × 10 MINUTES 10 Plank Alt. Med. Ball Rolls* 10 Alt. Med. Ball Throws** 10 Synchro Sit-Ups 30 Double-Unders (Alt: 60 Single-Unders)*** *Both […]

Closed for the Holiday

Closed for the Holiday

WARM-UP 1:00 Bike Into… 2 ROUNDS 10 Air Squats 10 PVC Pass Through 10 Behind the Neck Strict Press 5/5 Around the Worlds 5 PVC Snatch Balance 10 PVC OH […]

WARM-UP 2 ROUNDS 40 Alt. Mountain Climbers 10 Scap Push-Ups 5/5 Thread the Needle* 10 Good Mornings* *2nd RND complete 10 Arm Haulers & 10 KB Deadlifts Into… 2 ROUNDS […]

WARM-UP 2 ROUNDS 10 Step-Ups :15/:15 Box-assisted pigeon stretch 10 Air Squat 5/5 Cossack Squat 10 Bootstraps Into 2 ROUNDS 10 Box Jumps (increase height second round) 10 Jumping Air […]

WARM-UP PART 1) TABATA (8 ROUNDS – :20 WORK / :10 REST) MVMT 1 – Bike (increase pace by 3-5 RPMs every round) MVMT 2 – Hollow Hold Into… PART […]

WARM-UP 2 ROUNDS 250m/200m Row (24-26SPM) 12 Alt. Reverse Lunges 150m/100m Row (26-28+SPM) 6/6 Split Squats Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Single […]

WARM-UP 1 ROUND MOBILITY 6 Up/Down Dogs 8 Bootstrappers 10 PVC Pass Throughs 10 PVC Around The Worlds into… 1 ROUND 15 Air Squats 10 WB Strict Press 10 WB […]