Warm up: A) Mobilize/Stretch Foam Roll lats and pecs 30/sec Each  B) 3 rounds for Quality: 8 Knee Push-ups 10 Single DB Bent Over Row (both Arms) 12 Band Pull Apart  C) Inside:  3 rounds “Tabata” 20sec easy / 10 sec fast (not all out sprint)  Row/Bike C) Outside: 4-5 rounds Easy Down / Fast...Read More

Warm up: A) Mobilize/stretch  Foam Roll Glutes about 30sec/sideHip Flexor Stretch x :30 ea B) 3 Rounds For Quality: 5 Slow Hands Behind Head good morning 5/leg Step Downs (3 sec controlled lower) 5/side side plank hip raise  30 sec rest b/w rounds C) 3 Rounds AFAP: 10 Lateral Hops 5 Rocket Jumps Workout: Every...Read More

Workout: 12 Min Ladder  12 DB Box Step Overs 6 Burpees 12 DB Box Step Overs 9 Burpees 12 DB Box Step Overs  12 Burpees etc.. adding 3 burpees each round –Outside- 12 Min Ladder  10/ea Front Foot Elevated Split Squats 6 Burpees 10/ea Front Foot Elevated Split Squats 9 Burpees 10/ea Front Foot Elevated...Read More

Warm Up: A) Foam Roll Quads x :30 ea/leg B)Hip Flexor Stretch x :30 ea/leg C)2 Rounds: 10 Split Squats/leg 10 Single Leg Glute Bridge/leg 10 PVC Pipe Push Press D)Clean and Jerk Drills E)Clean and Jerk + Wallball Primer Workout: Every 4:00 x 4 sets 25 Wallballs 13 Power Clean and JerksRead More

Tuesday: Warm Up: A) :30 ea/Hamstring/Calf Foam Roll B)Standing Forward Fold x :30 C)3 Rounds: :10 Elbow Plank (as tight as possible) 8 PVC RDL @ 3131 Tempo 5 Knee Pushups D)3 Sets AFAP: 10 Plate Hops or J Jacks 10 Plate Ground 2 Overhead  3 Pushups (plyo if ya got it) E) Deadlift Tech...Read More

Warm Up:Foam Roll Pecs/Lats x :30 ea/group ea/side (2:00 total) Accumulate a 1:00 hang from pull up bar (pronated)-Scale to ring hold as needed 2 Rounds:5 ea/ Half Kneeling SA DB Press5 ea/side Turkish Sit up (just the first phase of a TGU)Row/Bike Run x :30 (increase speed on round 2) -Discuss Support/Plank “Points of...Read More

Warm-up: Partner A:   10 Good mornings 10 alternating lunges Partner B: Plank Hold (kneeling or full) Switch, then Partner A: 5 Tempo Push-ups (3030, kneeling or full) 10 air squats Partner B: Bottom of Squat hold Partner Workout: *Alternate Working minutes for the ENTIRE workout: Only 1 partner working at a time EMOTM x...Read More

Friday: Warm-up: 2 minutes of light cardio (jog/bike/row) 2 Rounds: 10 Glute Bridges with 2 second pause at the top 5 Strict press w/empty bar or singe DB 10 alternating single leg V-ups 5 Push Press w/empty bar or singe DB Workout: 20 Min AMRAP Row 400-500m/Bike x 20-30 cals/Run 400m 15 S2OH 30 Situps...Read More

Warm Up: 2 Rounds: with a light DB 5/5 High Pulls with 3 second negative 5/5 Strict Press with a 3 seconds negative :15 second passive hang from rings/bars (pronated/supinated) 2 Rounds: with PVC Pipe 10 Supinated pass-throughs 5/5 Around the worlds 5/5 Staggered stance good mornings 10 PVC Power snatches (Power/second) Arch and Hollow...Read More

Warm-up: Wrist and Front Rack mobility: Table-top wrist stretches PVC Front Rack Stretch (sword in sheathe) 2 Rounds: 5/5 Bird Dogs 5/5 Fire Hydrants 10 Cat-cow iterations 5/leg Lateral Step-ups with controlled lower Workout: Every 3:00 x 4 sets: 8/ea Front Rack Step Up @ 30% of Back Squat Max *All reps on 1 leg...Read More