Warm up: 2 Rounds: :10 Hollow Hold + 5 Hollow Lifts 10 Medball Squats 2 Rounds: 10 Alternating walk the dog pulses 8 Split squats R 8 Split Squats L Conditioning: EMOTM x 20 Mins: 1)Row 15/12 Cals 2) 10-15 Kipping Toes 2 Bar or 15 V Ups 3) 20 Wallballs or Medball Thrusters 4)...Read More
Warm up: 2 Rounds :10 Single arm overhead light DB hold R immediately into 6 strict press :10 Single arm overhead light DB hold L immediately into 6 strict press 8 Alternating Hang snatches :20 Seated Forward Fold Build: Shoulders Every 2:00 x 5 sets 10 Strict DB Press (2 DB’s) :20 Sec Hold overhead...Read More
Warm up: 3 Rounds :20 Front Leaning Rest :20 Knee Push-ups :20 Alternating single arm swings Rest :30 Conditioning: Every 3:00 x 5 sets: 25 Russian KBS 9 Strict HSPU/Pike Pushups on box/Tricep Pushups 9 Strict Pull ups/Ring Rows or KB Row * Scale Pull up number so that you can complete it in 2-3...Read More
Tuesday: Warm up: 4 Rounds: 4 Prisoner Good mornings 4 Air Squats 4 Up Downs 2 Rounds: 6 Alternating Tall plank rotations (Plank on hands, rotate and reach hand to sky keeping feet in same spot) 6 light Push Press Conditioning: (17 Mins) Every :90 x 6 sets (9 mins) 7 Thrusters 7 Bar Facing...Read More
Warm up: 3 Rounds: :30 Jumping Jacks 3 Inch Worms (no push-up) 3 Inch Worms (with push-up) 10 Rocket Jumps 6 Alternating Down Dog Toe Touches Build: DB Floor Press: *Pick a weight that you can perform 15 reps per arm with (1 DB) EMOTM x 16 mins: 1)10 Floor Press- Right arm 2) 15...Read More
Warm up: 2 Rounds: 12 Grasshoppers (6/6) 6 Cat/Cow 10 Rocket Jumps 2 Rounds: :20 Mountain Climbers 5 Strict Press 5 Bent over barbell rows Conditioning: 3 Rounds for Time: 22 Min Cap Row 1000/750m 10 Push Jerks 10 Burpees 10 Toes 2 Bar or V Ups Cardio Options: 30/24 Cal Bike Run 800m *Cardio...Read More
Warm up: 3 Rounds: 10 Single leg hops Right 10 Single leg hops Left 10 Staggered stance good mornings (5/5) 4 each Single DB DL + 4each Single DB Swings Conditioning: 6 Rounds for Time of: 13 Min Cap 9 Barbell Power Snatch 36 Double Under/Jumping Jacks -OR- 6 Rounds for Time of: 13 Min...Read More
Warm up: 2 Rounds: -12 Alternating Lunge w/twist -10 alt. Squat Rotation -:30 second Plank hold 2 Rounds: -5/5 Bird Dogs -5/5 Fire Hydrants -10 Cat/Cow iterations Conditioning: Every 5:00 x 4 sets 20 Medball Sit Ups 20 Wall Ball or Medball Thruster Row 500/400m or Bike 25/28 cals or Run 400m Cooldown: :90 each...Read More
Warm up: 2:00 easy cardio (Row/Bike/Jog) 3 Rounds: -10 Sumo Stance Bend and Reach -10 Prisoner Good Mornings -10 alternating Cossack Squats -10 Empty Bar/Lighweight Jefferson Curls Conditioning: For Time… 15 Min Cap 15-12-9-12-15 Deadlifts Pushups 30-24-18-24-30 Jump Squats over weight *Scale pushups up as needed to band resisted pushups or plyo pushups Cooldown: 1:00...Read More
