WARM-UP 1 ROUND 30 Mountain Climbers 30 Bicycle Crunches 20 Crunches 20 Shoulder Taps 10 Scap Push-Ups 10 Groiner + Twists into… 2 ROUNDS 12 PVC Pass Throughs 10 Up-Downs […]

WARM-UP MOBILITY (4:00 CAP) 1-2 ROUNDS (Time Permitting) 8 Alt. Groiners 8 Cat Cows 8 Bootstrappers 8 Push-Up to Pike WORKOUT SPECIFIC WARM-UP (6:00 CAP) 2 ROUNDS 6 Lunge + […]

WARM-UP BIKE SPECIFIC WARM-UP* MIN 1 – :30 Arms Only / :30 Legs Only MIN 2 – Arms + Legs RPM 50-60 MIN 3 – Arms + Legs RPM 55-65 […]

WARM-UP 1 ROUND 5 Cat/Cows 10 Alt. Cossack Squats 10 Alt. 90-90 Hip Rotations 5 Jefferson Curls Into… AMRAP X 6 MINUTES 10/8 Cal. Row 10 Bodyweight Alt. Lunges 10 […]

WORKOUT 2 SETS* AMRAP x 5 MINUTES 10 Up-Downs 10 DB Goblet Squats (50/35) -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) […]

SKILL EMOM X 8 MINUTES Complete Gymnastics Option* *Gymnastics Options… 2-3 Strict (Banded) Pull-Ups 1-2 Strict Chest to Bars 1 Strict Ring Muscle-Up (No Measure) WORKOUT (PERFORMANCE) EMOM X 20 […]

WORKOUT FOR TIME 250/200m Row 40 Russian KB Swings (70/53) 30 Walking Lunges 500/400m Row 30 Russian KB Swings 30 Walking Lunges 750/600m Row 20 Russian KB Swings 30 Walking […]

STRENGTH ON A 12:00 RUNNING CLOCK… Build to a Moderate 5-Rep Strict Press (Score is Weight) WORKOUT “OPEN 12.3” AMRAP X 18 MINUTES 15 Box Jumps (24/20) 12 Push Press […]

WORKOUT 3 ROUNDS FOR TIME 400m Run Hang Power Cleans (135/95)* *Round 1 – 21 Reps Round 2 – 15 Reps Round 3 – 9 Reps (Score is Time) KG […]

WARM-UP 1-2 ROUNDS 10 BW Good Mornings 5 Cat/Cows 10 Alt. Deadbugs 5 Jefferson Curls Into… 2-3 ROUNDS (TIME PERMITTING) 1:00 Row 5/5 Staggered Stance Deadlifts w/Empty Barbell 10 Glute […]