Warm Up 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–4:00 2 Rounds 4 Lunge Matrix (each side) 8 Banded Good Mornings 8 Single Dumbbell Suitcase Deadlifts (each/light) 4:00–7:00 2 Rounds […]

Warm Up 7:00 Flow 0:00–2:00 Easy Row 2:00–4:00 2 Rounds 10-second Dead Hang 5 Ring Rows 5 Muscle Cleans + Strict Press (PVC) 4:00–7:00 2 rounds 20-second Row (moderate pace) […]

Warm Up 7:00 Flow 0:00–2:00 Easy Bike 2:00–4:00 2 Rounds 10 Air Squats 10 Glute Bridges 10 Deadbugs 4:00–7:00 2 Rounds 20-second Air Bike (build in pace) 8 Goblet Squats […]

Warm Up 10:00 Flow 0:00–2:00 Easy Bike or Jump Rope 2:00–5:00 2 Rounds 5 Dynamic Squat Stretches 5 Ring Rows 10-second Handstand Hold 5 PVC Muscle Cleans + 5 Front […]

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 […]