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
Warm up: 6 minute AMRAP for quality: -6 Calorie Row/Bike, 100m jog -12 alternating shoulder taps -20 Lateral Hops -8 empty bar or light DB strict press -6 step in/out burpees Build: Every 2:00 x 5 sets: 10 Seated Arnold Press -Go as heavy as you can here… the last 2 reps should be pretty...Read More
Warm up: 6 minute Tabata Squat reaches Arm Swings (hugs) Tempo Air squats (3 second descent) Up Downs Prisoner Good morning Bodyweight thrusters REPEAT Conditioning: For Time (15 Min Cap) 21-15-9 Hang Power Cleans Front Squats After each round of the couplet 250m Row or 12/9 Cal Bike or 100m *Ends on the cardio *Weight...Read More
Warm up: 4 minutes moving consistently through: 8 Prisoner Squats 8 Curtsy Lunges (4/4) 8 Push press (4/4) 16 Mountain Climbers Conditioning: EMOTM x 5 Mins 3 Hang Squat Cleans 6 Alt. Front Rack Lunges 3 Thrusters The Muscle Sweats Every 3:00 x 5 sets 7 Front Squats with a 31X1 Tempo 10 Lateral Burpees...Read More
Warm up: 3-4 Rounds (depending on time) 10 Single leg hops R 10 Single leg hops L 3 inch worms (no push-up) + 5 Push-ups on the last rep 5 Scap Push-ups 5 Scap Pull-ups Conditioning: For Time… 20 Min Cap 40-30-20-10 DB Floor Press (2 DB’s) 20-15-10-5 Pullups/ Ring Rows/DB Bent Over Row 50-50-50-50-...Read More
Warm up: 3 Rounds Row 200m /Run 100m/ Bike :45 Seconds 6 Cossack squats 6 Alternating Box Step ups 6 Medball Power Cleans Conditioning: 4:00 on, 1:00 off x 3 sets AMRAP 12 Medball Squat Cleans 9 Box Jumps + Step Down 9/7 Cal Row *Pick up where you left off on the AMRAP each...Read More
Warm up: 2 Rounds :20 Plank Shoulder taps 5 Hang Db Snatches + 5 Strict Press + 5 Push Press R :20 High knees 5 Hang Db Snatches + 5 Strict Press + 5 Push Press L :20 Jumping Jacks Build: EMOTM x 10 Mins Evens: 7 Each Arm Single Arm Plank Row with 1...Read More
Warm up: 5 minutes moving consistently through: 5 Hip Extension drills on floor (lay on back, tuck knees to chest, violent extension into glute bridge position) 10 Reach Backs 10 Alternating walk the dog :20 Jog in place Conditioning: (22 mins) 4 Sets: Within 4 minutes complete: 750/600m Row 20 Russian KBS 20 WTD Overhead...Read More
Warm up: 3 Rounds 10 Alternating Toy Soldier kicks in place 10 Alternating knee hugs in place 10 Boot Strap Squats 5 Up downs Conditioning: 3:00 on, 1:00 off x 5 sets AMRAP: 25 Air Squats 10 Alt. DB Box Step Ups (1 DB) AMRAP Burpee Box Jumps *Scales for BBJ = Burpee Box Step...Read More
Warm up: 2 Rounds: 10 alternating death march steps 5 Tempo knee push-ups (202) 10 Cat Cow iterations 5 Boot strap squats :30-45 second Plank 2 Rounds: (single DB or empty bar) 8 Romanian Deadlifts 8 Jefferson Curls 8 Glute Bridges :10-15 second hollow hold Conditioning: Every 4:00 x 5 sets: 3 Rounds 7 Pushups...Read More
