Warm up: 30 jumping jacks 3 rounds-10 alternating Toy solider kicks 5 inch worms (no pushup) w/ a twist10 alt. down Dog calf pulses5 boot strap squats 2 rounds-Unweighted single leg deadlifts x 5/side-12 alternating shoulder taps (slow) Core: Every 2:30 x4 sets10 Teapots each side (down SLOW!)10 Side Plank Hip Raises Conditioning: For Time...Read More

Warm Up: 2 Rounds:5 Inch Worms w/ Push-Ups10 Down Dog Calf Pulses10 Slow Good Mornings10 alternating Cossack Squats 1 round::30 seconds jogs in place:15 seconds of high knees:15 seconds of butt kickers Build: Push Muscles Every 3:00 x 3 sets:-15 Floor Press on each arm-Straight Arm Plank for remaining time Conditioning: EMOTM x 16 Mins:Evens:...Read More

Warm Up: 2 Rounds10 Samson Lunges10 Toy Soldier Kicks5/5 Fire Hydrants10 Good Mornings10 Sumo Inch Worms (NO push up) Lower Body: Hamstrings Every 3:00 x 3 sets10 Good mornings (band, KB, Broomstick)10 ea/ single leg glute bridge Conditioning: 5 x 3 Min AMRAP:12 Squats6 Pushups12 Kettlebell Swings rest 1:00 b/w AMRAPSRead More

Warm Up: 3 Rounds8 Good Mornings10 Arm Circles8 Scap Push Ups5/5 Bird Dogs Core: 3 Rounds::10-:20 Hollow Hold10-20 V Ups10-20 Tuck Ups *Rest as little as possible between moves*Rest :60 b/w rounds Conditioning: Every 2 mins x 6 sets:10 Alt. DB Snatches20 Russian Twists with DB10 ea/side Suitcase DeadliftsRead More

Warm Up: 2 Rounds: Jog 200 Meters 10 Cobra Twists 10 Arm Circles forward 10 Arm Circles Back :20 Plank Hold (straight arms) “Big Floyd” 5-25-2020Cash In: Do some research. Read anti-racist articles and educate yourself. A starter list is attached compiled by our sister gym, Bull City Strength & Conditioning.https://docs.google.com/spreadsheets/d/1G9g0i73YYkYtsA9B1U6_VfCNHQP4XebBm07JHY6Mbic/edit?fbclid=IwAR0W_RVQ6illS7zjHoc55pLv-DggLR2OlpPnSpRgRVZJmFdAZbjHvZsviAw#gid=0 Complete (For Time): 800m...Read More

Warm Up: 1 Round 20 Hands behind head Goodmornings 20 Russian Twists 10 Twisted Crosses Face Up 5 Shoulder Tap Push-ups on Knees 20 Ice Skaters Build: Shoulders Every 2 Mins x 4 sets (8 mins)8-12/each Strict or Push Press with a 3 sec pause at the top of each rep *If you have 2...Read More

Warm Up: 6 minutes moving through the following movements SLOWLY: 10 Squat Rotations (R/L=2) -In a squat, reach one arm up to ceiling in rotational movement, then switch. 5 Up dog into Down dog 10 Grasshoppers each leg 10 Inch Worms (no push-up) 10 Air Squats 10 Bend and reach Build: -Choose 1 movement based...Read More

Warm up: 2 Rounds: 20 Alternating Arm Hugs (Swings) 10 Belly Dancer arms 10 Scap Push-ups :10 Bear Crawl 5 Up Downs 10 Body weight good mornings Build: Upper Push Every 90 secs x 4 sets (6 Mins)6-10/side Single arm DB or KB Floor Press w/ 31X1 Tempo Conditioning: DT IntervalsEvery 3:00 x 5 sets12...Read More

Warm Up: 2 Rounds: 20 Jumping Jacks :20 Straight Arm Plank 20 Alternating Plank Shoulder Taps 2 Rounds: 5 Knee Push-ups 20 Mountain Climbers (20 total) 10 Boot Strap Squats Build: Legs Every 3:00 x 4 sets6-10 Rear Foot Elevated Split Squats (each leg)10 Tempo Goblet Squats (3131) Conditioning: For Time (12 min Cap)100 Double...Read More

Warm Up: 2 rounds: Tabata Style Jog in place Alternating Lunges Standing Forward Fold Cossack Lunges Hollow Lifts Barbell Gymnastics: With a PVC pipe or broom handle..EMOTM x 4 Mins5 Snatch Grip DL to above knee (hold for 2 secs above knee)EMOTM x 4 Mins7 High Pulls from Power PositionEMOTM x 4 Mins5 Tempo OHS...Read More