Warm up:5 minutes to run through movements (NOT AMRAP, take your time)6 Split squats right leg6 Split squats left leg:20 Bottom of squat hold20 High Knees6 Boot strap squats Conditioning:Every 2:00 x 4 rounds (0-8:00)20 Wallballs/Medball Thrusters10 Alt.Box Step Ups/Split Squats rest 2:00 (8:00-10:00) Every 2:00 x 3 Rounds (10:00-16:00)20 Alt. Medball LungesMax Reps Russian...Read More

Warm up:3 Rounds:30 Jog in place10 Windmills8 Alternating Hang Snatch5 Knee Push-ups with 2 second hover above ground on the way down. Build: Pullups/ Ring Rows/ Bent Over RowsEvery :90 x 5 sets (7.5 mins)3-5 Strict Pullups-or-10 Ring Rows-or-10 Bent Over Rows All with a 30X2 Tempo *3 sec down, no pause at the bottom,...Read More

Warm up:3 Rounds3 Inch Worms + twisted cross each rep6 Scap Push-ups9 Prone Snow angels 3 rounds10 Lateral hops over object10 Bodyweight Goodmornings Build: Floor Press100 reps for time (8 Min Cap)-Every time you put the weight down you must do 7 Burpees over the weight- Conditioning:Work x 3 min, rest :90 x 4 sets...Read More

Warm up: 3 Rounds 10 Alternating Standing Knee Hugs to chest 3 Inch Worms with twisted cross 8 Alternating DB Hang Snatches :10 Hollow Hold Conditioning: Every 5 Mins x 4 Rounds 20 Lunge Lunge Squats 20 Single Arm Devils Press 10 Toes 2 Bar or 20 Alt. Single Leg V Ups Cooldown: 1 x...Read More

Warm up: 2 Rounds 10 Alternating Toy Soldier Kicks 10 Wide Stance Good Mornings 10 Cat Cow 10 Alternating Standing Upper Body Rotations (wide legs, hands behind head, Rotate upper body left and right) Conditioning: For Time: 15 Min Cap 20-15-10-5 Unbroken Deadlifts -Row/Bike/Run after each round 500m/25/18 cals/400 M Run Cooldown and Mobility: (7...Read More

Warm up: 2 Rounds 1 cycle of the Push-up Triad- 3 Wide stance push-ups 3 Regular push-ups 3 Narrow stance push-ups 10 Boot strap squats 8 Up downs 6 Air Squats Build (17 mins) Every :90 x 5 sets 10-15 Floor Press (both arms same time) rest 2:00 Every :90 x 5 sets 10-12 Bent...Read More

Warm up: 2 Rounds (4 minutes) NO REST BETWEEN MVMNTS & ROUNDS :30 Jog in place :30 Standing Windmill (Wide legs, one hand behind head, other hand reaches down to touch opposite foot, back to standing) :30 Grasshoppers Right leg :30 Grasshoppers Left leg Conditioning: (34 mins) EMOTM x 4 Mins Row/Bike/Run x (200/150)(10/7 cals)(100...Read More

Warm up: 3 Rounds: Tabata Up Dog into Down Dog Plank March (palm plank, alternate lifting arms straight out in front of you) :10 Single leg hops L, :10 Single leg hops R Scap Pushups on Knees Build: Every 3:00 x 4 sets 10 Strict Press + 10-15 Push Press @ Same weight without putting...Read More

Warm up: 3 Rounds :20 Standing Wide leg forward fold 10 Cossack Lunges (total) 10 Strict press 10 split squats each leg (feet stay stationary) Build: Every 2:00 x 4 sets: 10 Alt. Front Racked Lunges 5 Tempo Front Squats @ 3331 Tempo Conditioning: 5 Rounds for time: 15 Min Cap 12 Thrusters 20 Situps...Read More

#IamVanessaGuillen For Time: 30 Min Cap 4 Rounds 22 Burpees 22 KBS 22 Double Unders or Jumping Jacks 22 Hang Cleans (barbell or DB) -Buy Out: 70 cal Row or 50/35 cal bike or Run 800M Vanessa disappeared on 4/22. Her remains were found 70 days later on July 1’stRead More