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

Warm Up: 3 Rounds10 Reach Backs10 Good Mornings (Each Round change foot position. Toes in, Toes out, Toes Straight forward)10 Boot Strap Squats Conditioning: 30 Min AMRAP20 Devils Press30 Goblet Squats40 Alt. Crab Toe Touches50 Lateral Hops Over WeightAccumulate 1:00 in a Wall SitRead More

Warm Up: Tabata 2 Rounds: Palm PlankOH Hold (with DB, KB, Backpack, Dog, Child)Rocket JumpsStrict Press R arm (keep it light)Strict Press L arm (keep it light)Up Downs Build: Shoulders Every 2:00 x 5 sets10 Z Press5-10 Plank Pushups (all the way down + up = 1) *Z press can be:Single DB Held in both...Read More

Warm Up: 2 Rounds15 Glute Bridges + :30 Hold at the top of rep 1510 Sit-ups8 Drop Lunge To Knee Lift (ea.)15 Jumping Jacks Core: Every 3:00 x 4 sets15 Hollow Rocks20 Toe Touch Crunches30 Russian Twists Build: Legs: Every 2:00 x 6 sets:6-10 Split Squats/Leg10-15 Heels Elevated Goblet Squats Conditioning: EMOTM x 14 Mins:Even:...Read More

Warm Up: 2-3 Rounds (depending on time)8 Prone Snow Angels8 Side Plank Rotations (Ea.)4 Yoga Push-ups8 Kang Squats8 Single leg Floor Reach (Ea.) L-Sit Progression (WK. 4) -V Sit Flutter Kicks3 x :20 secs AMRAP Rest 1:00 b/w sets Barbell Gymnastics: EMOTM x 6 Mins:3 Snatches fromHipKneeFloor *9 Snatches per minute. Squat it if you...Read More

Warm Up: 1 Round:30 Pigeon on each side:30 Standing Forward Fold:30 Shoulder Stretch at wall 2 Rounds:15 Ice Skaters:15 Glute Bridge:15 Up Dog into Down Dog Post-Murph Recovery: This is for you if you did our Mini Murph and want to speed up your recovery to get back to work again! EMOTM X 16 Mins1):...Read More

”Mini Murph!” 4 Rounds for Time (35 Min Cap) Run 400 M (4 lengths of the soccer field) 25 Pushups 30 Situps 40 Air squats *Workout ends with a final 400m run* 5 Runs totalRead More