Warm Up:3 Rounds:20 Mountain Climbers5 Situps5 Arch Ups5 Tempo Knee Pushups @ 3231 Tempo 2 Rounds with PVC:5 Strict Press5 Push Press5 Push Jerks 2 Rounds with Empty Bar:5 Strict Press5 Push Press5 Push Jerks Toes 2 Bar/DB Supine Toe Touch practice and skill work. Workout:6 Rounds for time (13 Min Cap)10 T2B10 S2OH5 Burpees...Read More

Warm Up: 2 minutes of light cardio, Row/Bike/Jog -then 2 Rounds  -10 Alternating Lunges w/ Sampson Stretch -5 empty bar Strict Press -10 alternating shoulder taps -5 tempo Romanian Deadlifts w/ empty bar (2020) -10 alternating Windmill toe touches -5 Hang Power cleans w/empty bar (2 second pause in the catch) -10 Marching Glute Bridges...Read More

Warm Up: 1 Round: 10 Rocket Jumps 12 Alternating Lunges w/ Sampson stretch 10 Bollywood Shoulder Stretch (arms extended alternating opposing rotation) 10 Arm Swings 10 Lateral Box Step-overs/5 Up-downs for the outties PVC Warm-up: 10 Pass-throughs with no elbow bend 5/5 around the worlds 5/5 Staggered Stance Good mornings PVC Drills: -3 Snatch Pulls/3...Read More

Warm Up: 6 min AMRAP for Quality 10 Prisoner Good Mornings 10 alternating Cossack Squats 10 alternating supine Twisted Crosses 10/each Side Plank Rotations 250m Row/10 Calorie Bike/200m Jog Workout: Every 5:00 x 3 sets: Row 1,000/750m or Bike 40/28 Cals or Run 800m @ 15:00 5 MIn AMRAP 20 Alt. DB Russian Twists 20...Read More

Warm Up: Tabata intervals 2 rounds through for 4 minutes total :20 seconds of Jumping Jacks/:10 rest :20 seconds High knees/:10 rest :20 seconds Butterfly Glute Bridges/:10 rest :20 seconds Alternating shoulder taps/:10 rest “The Coach Doug Plank warm-up” 2 Rounds: :20 second Right Side plank :20 second Front Plank :20 second Left Side Plank...Read More

Warm Up: 2 Rounds: 10 Sumo Bend and Reach 5 Sumo Inch Worms 20 Down Dog Calf Pulses 10 Alternating Cobra Twist 5 Up Downs 10 Tempo Calf Raises (22×2) 2 Rounds: -5 Hang Snatches Left arm -10 single leg hops left foot -5 Hang Snatches Right arm -10 single leg hops right foot Workout:...Read More

Warm Up: 2 minutes of easy cardio followed by :15-20  second passive hang from rings/bar or :10 seconds/side hanging DB circles 2 Rounds: 5 Down Dog Walk outs 10 Scap Knee Push-ups Child’s Pose Dynamic Lat Stretch (Walk Left hand to Right and then vice versa) 5/5 Fire Hydrants 5 Knee Push-ups 10 alternating Lunges...Read More

Warm Up: 20/15 Cals on Erg at easy pace (400m jog) 3 Rounds: 20 Calf Raises 15 Feet Up Crunches Tabata x 4 sets Jump Rope or Plate Hops Workout: (15 min cap) 50-40-30-20-10 Double Unders or Plate Hops Situps 25-20-15-10-5 Cals on Rower or Bike *Run = 400/300/200/100/100m -Rest til 20:00 then- Floor Press...Read More

Warm Up: 5 Folding Triple Touch (toes, middle, heels-stand up between each touch point) 20 alt. Cobra Twists 30 alt. Crossbody Mountain Climbers :30 Standing forward fold 3 Rounds: 7 ea/side KB or DB Suitcase DL 7 ea/side Teapots :20 Elbow Plank Every 3:00 x 3 sets: 7 Deadlifts  -Increase weight each set building up...Read More

Warm Up: :30 each half happy baby stretch 5 reps Sumo Stance Triple Touch (R foot, L foot, middle) (stand up between each touch point) 3 Inchworms + 10 alt. Down dog calf pulses each rep -2:00 cardio at conversational pace- Outside folks yog 300m 3 Rounds: 10 KB DL 10 Crunches 10 Russian Swings...Read More