WARM-UP EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. Samson Lunges MIN 2 – Yoga Push-Ups MIN 3 – Jefferson Curls MIN 4 – Kang […]

WARM-UP TEAMS OF 2… 1 ROUND (Each) P1: 2:00 Cal Row P2: AMRAP x 2 MINUTES…4 Box Step-Ups + 6 KB Deadlifts + 8 Crunches Into… 1 ROUND (Each) P1: […]

WARM-UP 2 ROUNDS 5/5 Moose Antlers 10 Air Squats 5 Empty Barbell Presses* 10 Alt. Deadbugs *Strict Press from the front rack and then gently lower to the back rack. […]

WARM-UP 2 ROUNDS 1:00 EZ Bike 8 Groiners 10 Cat/Cow 8 Samson Lunges 10 Deadbugs Into… 1 ROUND 1:00 Mod Bike 10 Good Mornings 10 BW Lunges 8 BB RDL […]

WARM-UP 1 ROUND 10/10 Calf Raises 6 Plank to Pike 10 DB Around the Worlds 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Scap Push-Up + 20 Shoulder […]

WARM-UP AMRAP x 5 MINUTES 5 Inchworm + Push-Up 10 Box Step-Ups 10 Lunges Into.. 2 ROUNDS 12 Elbow Punches 8 Front Rack Lunges 8 Box Jumps (Jump Overs in […]

WARM-UP TABATA #1 (8 ROUNDS, :20 ON // :10 OFF) MVMT 1 – Cardio Choice #1 (increase pace/RPM every round) MVMT 2 – Alt. Plank Shoulder Taps -Rest 1:00- TABATA […]

WARM-UP 2 ROUNDS 5 Inch Worm Push-Ups 8 Boot Strappers :30 Dead Hang 8 Burpees Into… 1 ROUND 5 Clean Deadlifts 10 Elbow Punches 10 Ring Row 10 Scap Pull […]

WARM-UP 3 ROUNDS 1:00 Row (Increasing Intensity) 30 Single Unders* 10 DB Around the World 6/6 Single Arm DB Strict Press *RND 2 complete 10 sets of a Single-Single-Double. RND […]

WARM-UP AMRAP x 5 MINUTES 100m Run 6 Lunge-Lunge-Squat w/PVC 6 Alt. Cossack Squat 6 PVC Pipe Sots Press Into… AMRAP x 5 MINUTES 100m Run 6 Tempo Air Squats […]