Warm Up: :20 Bottom of Squat hold 10 alt. Cossack Lunges :30 Plank  2 Rounds: 5 Knee or elevated Pushups with 3232 Tempo 5 Reverse Lunges R leg 5 Reverse Lunges L Leg 5 Tempo Air Squats with 3232 Tempo -PVC Pipe Front Rack Stretch x :30 each side- 3 Rounds @ increasing pace 3...Read More

Warm Up: :30 each side grasshopper lunge stretch  :30 ea/side pigeon Wrist stretch:  fingers back and then back of hands on the ground 2 Rounds: 9 Tempo Air Squats with arms in front rack position :10 Hold at the top of ring row, bottom of pull up or with DB overhead (switch arms on 2nd round)...Read More

Warm Up: 10 ea/way wrist circles 10 ea/way elbow circles 10 ea/way full arm circles 2 Rounds: 10 Scap Pushups 10 alt. Plank shoulder or thigh touches 10 alt. Down dog toe touches 5 Plank Pushups 1 Round: :20 right side plank 20 Jumping Jacks :20 Left side plank -Push Press Drills- Workout: 2:00 on,...Read More

Warm Up: 2 minutes continuous movement: Row/Bike/Run -then- 2 Rounds: 7 Jumping Jacks 6 Air Squats 5 Strict Press each side  4 Lunges 3 Up Downs Conditioning: Chipper- For Time (20 Min Cap) 50 Single Arm DB Hang Clean and Jerk (5/side at a time) 50 Single Arm DB Lunge (OH or Front Rack) 50...Read More

Warm Up: 3 Rounds: 8 Box step ups  3 Jump Squats  2 Rounds: 8 PVC pass throughs  3 Empty bar RDL + 3 hang high pulls + 3 hang muscle snatch + 3 hang power snatch  Conditioning: 5 Rounds for Time (18 min cap) 12 Power Snatches (or 20 alt. DB Snatches) 15 Box Jump...Read More

Warm Up: 3 Rounds 10 Rocket jumps + 10 side to side ski jumps 20 Alternating plank shoulder taps (tap same side shoulder) 10 Plank in and outs (plank, jump feet in, jump feet back out) 10 Scap pull-ups  Conditioning: Work x 3min, rest x 2 mins x 4 sets (20 mins) AMRAP 10 Pullups/Ring...Read More

Warm Up: 2 Rounds w/ PVC Pipe 5/5 Staggered Stance Good Morning PVC Lat stretch x :15 seconds each side (arms outstretched, hips back, switch hand on top of pipe) PVC Front Rack Stretch x :15 seconds (sword sheathe stretch) 2 Rounds: 8 alt. lunges w/ twist 8 Prisoner Kang Squats 8 alt. Squat rotations...Read More

Warm Up: 6 min AMRAP for Quality 20 Jumping jacks 10 Prisoner Good Mornings 10 alternating supine (back) twisted crosses 20 Lateral Hops 10 alternating Shoulder taps 10 alternating prone (stomach) twisted crosses Conditioning: EMOTM x 16 Mins: 1)10 Push Jerks 2):40 Plank (add wt if able) 3)10 Hang Power Cleans 4)10-15 V UpsRead More

Warm Up: 2 minutes of light cardio 2 Rounds: 10 Sumo Reach Backs 5 Inch worms w/no push-up 10 alt. Down Dog toe touches 5/5 World’s best stretch 10 Tempo Glute Bridges w/ 2 second squeeze @top Conditioning: Work x 4mins, rest x 2 min x 3 sets (16 mins) 15 Deadlifts 10 Burpees Over...Read More

Warm up: Tabata x 3 times through (4.5 mins) :20 PVC Pipe Good mornings :20 Air Squats :20 Plank Hold 2 Rounds: 10 alt Goblet Cossack Lunges w/ Devils press DB 8 Box or P-Lette Dips 3 Devils press @ weight you want to use for the workout Conditioning: 3 Rounds for time (20 min...Read More