GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip […]

WARM-UP 2 ROUNDS 8 Groiners 8 Push-Up to Pike 8 Ring Rows 8 Strict Press* Into… 2 ROUNDS 8 Kang Squats 8 Hand-Release Push-Ups** 8 Kip Swings 8 Front Squats*** […]

WARM-UP 1 ROUND 12 Cat Cows 6/6 Single Leg Glute Bridge-Ups 6/6 Split Squat 12 Good Morning Into… 1 ROUND 12 Alt. Bird Dogs 12 Glute Bridge-Ups 6 Alt. Box […]

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 […]