Warm up: 2 Rounds: 10 Prisoner Good Mornings 10 Glute Bridges with a 1 second pause @ top 5 Inch-worms (no push-up) w/ a twist 10 alternating Cossack Squats 2 Rounds: :30 Second Front Plank (Scale to easiest hold, i.e. knee plank, elbow plank) 20 calf pulses 5/5 Side plank rotations Conditioning: EMOTM x 10...Read More

Warm up: Jog in place for 1 minute (inside may Row or Bike) 3 Rounds: 10 alternating lunges w/ sampson stretch (squeeze glutes and push head through like an overhead press, don’t phone this in) 5 tempo air squats (313) 10 Primal Push-throughs (Up dog to Down dog, push head through towards knees) 20 alternating...Read More

Warm up: 30 jumping jacks 2 rounds: 20 mountain cllimbers (L+R = 2) 5/5 world’s best stretch 5/5 Bird dogs  10 glute bridges 10 sumo stance bend and reach 10 bootstrap squats Conditioning: Every 5:00 x 3 Sets 20 DB Squats (2 DB) 30 KBS 30/25 Cal Row or Bike or 100 Mountain Climbers (alt....Read More

Warm up:2 minutes of cardio (easy jog, row, bike) 2 rounds:10 alternating shoulder taps5 knee push-ups10 (prone) twisted crosses5 inch worms (no push-up) 1 Round:10 arm circles forward (small)10 arm circles forward (big)10 arm circles reverse (small)10 arm circles reverse (big)10 reps through I’s, T’s, Y’s & W’s (unweighted, slow and controlled, do each in...Read More

Warm Up: 3 Rounds: 10 Scap push-ups (knees on ground) 5 Bodyweight Kang Squats 20 Jumping Jacks Conditioning: Strict Pullup/Situp/Wallball Every 2:00 x 20:00 (5 sets of each station) Station A- 10 Strict Pullups/Ring Rows/or Alt. Renegade Rows + 15-25 Situps Station B: 20-30 WallBalls or Medball Thrusters Rotate Stations every 2:00 Cooldown: 2:00 Sumo...Read More

Warm Up: 3 minutes of continuous movement: 3 SLOW burpees 6 Twisted Crosses 9 Reverse Lunges 2 Rounds: 10 Push press (5 each arm) 4 Lateral Box step overs Conditioning: Push Press/Burpees/Step Ups Every 3:00 x 5 Sets 12 Push Press 12 Burpees 12 Alt. Box Step Ups Cooldown: 2 Rounds: 10 Arm Circles in...Read More

Warm Up: 1 min jumping of choice (jumping jacks, ice skaters, rocket jumps, lateral hops) 3 Rounds: :10 Bottom of sumo squat hold 5 Air squats with hands behind head and elbows forward (simulates front rack) 5 Sit-ups 5 Hang power cleans with NO weight (focus on opening hips completely) Conditioning: EMOTM x 15 Mins...Read More

Warm Up: 2 Rounds: 12 Grasshoppers (6/6) 6 Cat/Cow 10 Rocket Jumps 2 Rounds: :20 Jog in place 5 Barbell RDL 5 Bent over barbell rows Strength: Deadlift + Back and Obliques Every 2:00 x 5 sets 6 Deadlifts with a 3 sec lower each rep -Try not to make a sound with the weights!...Read More

Warm Up: 3 Rounds: 10 Single leg hops Right 10 Single leg hops Left 10 Staggered stance good mornings (5/5) 4 KB DL + 4 KB Swings 5 Inch Worm with knee push-up Conditioning: DU/KBS/Pushups 5 Rounds for time (16 Min Cap) 50 Double Unders 20 KBS 10-20 Pushups Cooldown: :90 each side of Grasshopper...Read More

Warm Up: 6 minute Tabata Squat reaches Arm Swings (hugs) Tempo Air squats (3 second descent) Up Downs Prisoner Good morning Bodyweight thrusters REPEAT Strength: Front Squats + Every 3 mins x 4 sets 8 Tempo Front squats (32X1) 8 Air Squats 8 Squat Jumps Conditioning: 9 Min AMRAP: 7 Single Arm DB Thrusters (Switch...Read More