Warm Up: 6 minute Tabata Squat reaches Arm Swings (hugs) Tempo Air squats (3 second descent) Up Downs Prisoner Good morning Bodyweight thrusters REPEAT Strength: Front Squats + Every 3 mins x 4 sets 8 Tempo Front squats (32X1) 8 Air Squats 8 Squat Jumps Conditioning: 9 Min AMRAP: 7 Single Arm DB Thrusters (Switch...Read More

Warm up: 2 Rounds: -5/5 Shoulder taps -10 alternating Down Dog toe touches  -10 Hollow Rocks or :10-15 second Hold -10 alternating Marching Glute Bridges 2 Rounds -10 alternating twisted crosses (prone) -5 Knee Push-ups (wide stance) -10 Tuck-ups -10 Air Kang Squats Build:  EMOTM x 8 Mins Evens: 10-15 Floor Press Odds: 10-15 Bent...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: Barbell Version For Time: 20 min cap Row 500 m 10 Unbroken Deadlifts Row 500m 15 Deadlifts (same weight) Row 500M 20 Deadlifts (same weight) Row 500M...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 Strength Conditioning: Every 3:00 x 6 rounds 10 alt. Front Rack Lunges 10 Front Squats 20-30 situps *If using a barbell.. start light and increase weight each set...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: Shoulders EMOTM x 12 Mins: Evens: 8 Push Press with a 3 sec negative Odds: 50 Double Unders or Jumping Jacks Conditioning: Every...Read More

Warm up: 3 Rounds: 20 Jumping Jacks 10 Lateral Box Step-overs 5 Inch worms 10 Glute Bridges 10 Good Mornings 5  Up Downs  Build:  Every 3:00 x 4 rounds (12 mins) 8 ea/ Box Step ups (goblet or Suitcase style)-all reps on 1 side before switching 10-12 ea/side plank hip dip Conditioning: 12 Min Ladder...Read More

Warm up: (2 minutes of light cardio, Row/Bike/Run) 2 Rounds: 12 alternating lunges w/ sampson stretch 10 alternating down dog toe touches 8 Boot strap squats 2 Rounds: 10- Primal Push throughs (Down to up dog and squeeze) 5 – Tempo Knee Pushups (2 seconds down, 2 seconds up) 5 per side – World’s Best...Read More

Warm up:3 Rounds10 Glute bridges10 Alternating Squat reaches (squat reach arm to ceiling, switch)5 Russian KB Swings10 Jumping Jacks Conditioning:“Kevin Bacon and 50 Cent Make a Music Video”20 Min AMRAP50 KBS50 KB Deadlifts50 KB S2OH (25/side, split as desired)150 Double Unders/Jumping Jacks50 Situps w/ KB Raised Overhead50 Goblet Squats or KB Tatersrest 1:00 before starting...Read More

Warm up:3-4 rounds:20 Ice Skaters:20 Reach backs:20 Plank on palms:20 Unweighted thrusters Core:3 sets (8 ish mins):20 Hollow Hold:20 Arch Holdrest 1:00 Conditioning:Every 4:00 x 5 setsRow 500/400m or Bike 25/18 cals or Run 400 m6 each Arm Hang Squat Clean Thruster (or 10 Barbell Hang Squat Clean Thrusters) Cooldown:3 Mins Easy Cardio:30 each side...Read More

Warm up:2 Rounds:5 Split stance good mornnings R5 Split stance good mornings L:10 Hollow hold 2 Rounds(5) 1 and quarter squats5 Strict press + 5 Push press Right5 Strict press + 5 push press Left5 Push-ups Build: Core + DeadliftEvery 3:00 x 4 sets20-30 situps10 Unbroken Deadlifts with a double overhand grip (you can use...Read More