Warm Up 7:00 Flow 2 Rounds: 30-second Machine 4 World’s Greatest Stretch (each side) -into- 2 Rounds: 3 PVC Muscle Cleans 3 PVC Front Squats 3 PVC Tall Cleans -into- […]

Warm Up 5:00 Flow (Workout Prep) 3 rounds 100m Run 10 Air Squats 6 Box Step Ups 25ft Walking Lunge -into- 4:00 Flow (Gymnastics Prep) 2 rounds 10 second Dead […]

Warm Up 7:00 Build Flow 0:00–3:00 Easy Bike 3:00–5:00 2 rounds 3 Inchworms 5 Roll and Reach 5 Dynamic Squat Stretches 5:00–10:00 3 Rounds 5 Hanging Knee Raises 3 Hang […]

Warm Up 2 rounds 30-second Air Bike (easy-moderate) 30-second Row (easy-moderate) -into- 3 Rounds 10 Deadbugs 3 Broad Jumps 10 Single Dumbbell Suitcase Deadlifts (each) 3 PVC Clean Deadlifts Workout […]

Warm Up 10:00 Progressive Build 0:00–3:00 Easy Run 3:00–5:00 2 Rounds of Banded 7s 5:00–8:00 Moderate Run 8:00–10:00 2 Rounds 5 Ring Rows 5 Hand Release Push Ups 5 Dynamic […]

Warm Up 7:00 AMRAP 100m Run 5 Ring Rows or Scap Pull Ups 5 Hanging Knee Raises 10 Air Squats 10 second Dead Hang Workout Prep: 1 Round @ 60–70% […]

Warm Up 2:00 Machine (Use this time to demo and show movements in the warm up) -into- 3 Rounds 30Single Unders 5 Roll and Reach 3 Inchworms 10 Dumbbell Suitcase […]

Warm Up 7:00 Build Flow 0:00–2:00 Easy Row or Bike 2:00–4:00 3 rounds 5 PVC Deadlifts 5 PVC Hang Power Cleans 5 Push Press -into- 4:00–7:00 2 rounds 3 Hang […]

Warm Up 3 Rounds 1:00 Machine (Workout machine) 5 Roll and Reach 3 World’s Greatest Stretch (each) 3 Muscle Snatch 3 Snatch Push Press 3 Snatch Balance -Start with a […]

Warm Up 3 Sets 8-12 sec Single Arm Plank w/ Knees on Box OR 2 Wall Walk Complexes (Wall Walk to Plate + 2 Shoulder Taps + Wall Walk down) […]