Warm up: (2 minutes of light cardio, Row/Bike/Run) 2 Rounds: 12 alternating lunges w/ sampson stretch 10 alternating down dog toe touches 10 Cobra Twists 2 Rounds: 5- Primal Push throughs (Down to up dog and squeeze) 5 – Tempo Knee Pushups (2 seconds down, 2 seconds up) 10 alt Toy Soldier Kicks :10 hang...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: EMOTM x 10 Mins 5 Front Squats 10 KBS *This should not crush you.. choose weights that allow you to finish all...Read More

Warm up: 2 rounds: 10 alternating shoulder taps 5 knee push-ups 10 (prone) twisted crosses 5 inch worms (no push-up) 1 Round: 10 each small arm circles forward & Back 10  each Big arm circles forward and back 10 reps through I’s, T’s, Y’s & W’s (unweighted, slow and controlled, do each in sequence Build:...Read More

Warm up: 2:00 easy cardio (Row/Bike/Jog) 2 Rounds: -10 Sumo Stance Bend and Reach -10 Good Mornings -10 alternating Cossack Squats -10 Empty Bar/Lighweight Jefferson Curls Strength: Deadlift: Barbell Version: Every 2:00 x 6 sets 5 Heavy deadlifts with a 3 sec lower on each rep DB Version: Every 2:00 x 6 sets: 5 DB...Read More

Warm up: 6 minute Tabata Squat reaches Arm Swings (hugs) Tempo Air squats (3 second descent) Up Downs Bodyweight Good morning Bodyweight thrusters REPEAT Conditioning: Every 3:00 x 5 sets: 12 Alt. Front Rack Lunge 10 Updowns 20 Medball Thrusters Cooldown: 2:00 easy cardio Accumulate 2:00 in a plank positionRead More

Warm up: 12-8-6 Alt. Lunges Plank Pushups (down + up = 1) Knee Pushups with a slow lower 2 Rounds: 10 Push Press @ light weight 10 alt Goblet Cossack Lunges Conditioning: 9/11 Tribute Workout: 9 Rounds: 11 Push Press 11 KBS 11 Hand Release Pushups or Floor Press 11 Goblet Squats 2001 Min Time...Read More

Warm up: 5 minutes moving consistently through: 8 Tempo Air Squats (3131) 6 Updowns 8 Push press with empty bar or light DB’s 6 RDL’s with 31X1 Tempo Cardio Weightlifting: Every 4:00 x 4 sets Row 500/400m or Bike 25/18 cals 10 Hang Power Clean and Jerks (barbell or DB) *use the same weight or...Read More

Warm up: 2 Rounds :20 Plank 5 Hang Db High Pulls + 5 Strict Press + 5 Hang Muscle Snatches (R) :20 High knees 5 Hang Db High Pulls + 5 Strict Press + 5 Hang Muscle Snatches (L) :20 Jumping Jacks Conditioning: Every 3:00 x 5 sets 7 Strict Ring Pullups or Ring Rows...Read More

Warm up: 5 minute AMRAP for quality: -12 alternating shoulder taps -12 Lateral Hops -6 empty bar or light DB strict press -12 Alt. Down dog Toe Touches Conditioning: Work x 3:00, rest 2:00 x 4 sets (20 mins) AMRAP: 21 Push Press 15 Box Jump Overs or 20 Squat Jumps over DB Max Reps...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 Build: Tempo Front Squat: Every 3:00 x 4 sets: 8 Front Squats with a 33X3 Tempo A full set takes close to 90 seconds.. choose a weight you...Read More