Workout 18 Min CapClimb the Ladder increasing by 2 reps each round 2-4-6-8….Spider Crawl (assume plank position. Pull Right Knee to Right Elbow, return to plank. Pull Left Knee to Left Elbow, return to plank = 1 Rep Glute BridgeSuper Man Arches*E2MOM – 4 Sandbag OTSRest 3:00 before Workout 2Workout 27 Min AMRAP @ controlled...Read More

Workout 1Against 4 Min* Buy In – 25 Am KB Swing15 1/2 Burpees (from prone to crouching back to prone =1 repTime remaining: Max rep 1 arm KB Snatch from the hang. Switch arms any timeRest 2 MinAgainst 4 Min*Buy In – 25 Am KB Swing15 1/2 Burpees Time Remaining Max Rep KB Clean and...Read More

Workout 1Stations: *”Teams” of 3 *Row is the time keeper/signal to Rotate. *Everyone hits each station 4xStation 1: 20/15 Cal RowStation 2: 15 Knee to 90 (rings) + 10 Air Squat + Hollow Hold for Time RemainingStation 3: Jump Rope PRACTICEWorkout 2Tabata 6Plank StairsWindshield WipersHeel TouchesRead More

Workout 110 min AMRAP100 Jumping Jacks80 Slam Ball OH Toss (push press dip and toss overhead)60 Russian Twist with Slam Ball 40 Slam Ball Box Step Ups20 Man MakersWorkout 23 RDS (8-10 mins)8 HEAVY Double KB DL10 Butterfly Glute Bridges12 Fire Hydrants each LegRead More

Workout 1: Partners!12 min AMRAP Partner 1: 1 Round of-5 Slam Balls10 DB Snatch15 Air SquatsPartner 2: Min 0-5 max up down push press , Min 5-10 max wtd sit upsWorkout 2: ABS3 RDS- 6-8 mins:30 plank immediately into 30 hovers :30 superman hold immedately into 30 superman lifts:30 Hollow hold immedaitely into 30 hollow...Read More

Workout 1: 12 Min Running ClockMin 1: Max single undersMin 1-11: 10 min AMRAP5 Shoulder Tap Push-ups (2 shoulder taps + 1 push-up= 1 rep)10 Up down SDHP (1 up down + 1 SDHP= 1 rep)15 Kettlebell Swing Squats (1 KBS + 1 Squat = 1 rep)10 V-up Bicycles (1 V-up + 2 Bicycles =...Read More

Workout 1: 16 min AMRAP 10 Double DB Thrusters10 Box Jump Overs10 DB Deadlifts200m Run Workout 2: (7 mins total)3 min EMOM x 2:45 Single leg step ups right side:45 Single leg step ups left side:45 Plank on elbows-1 min REST-Read More

Workout 1:18 Min AMRAPPartner 1: 30 Goblet squats Partner 2: AMRAP Box jumpsSwitch Rest 1 minPartner 1: 30 push-upsPartner 2: AMRAP Strict pressSwitchRest 1 minPartner 1: 30 DB Clean and JerksPartner 2: AMRAP alternating V-upsSwitchRest 1 minPartner 1: 30 DB SnatchPartner 2: AMRAP BicyclesSwitchRead More

Workout 1: 14 mins4 min AMRAP10 DB Squats10 Burpees over DB 30 Jumping Jacks-1 min REST-4 min AMRAP10 DB seated strict press 20 Sit-ups30 Mountain Climbers-1 min REST-4 min AMRAP15 Kettlebell Swings10 V-ups10 Push-ups Workout 2: EMOTM x 6Min 1: 10 SDHP + 10 hollow rocks Min 2: 10 Alternating DB single arm clean and...Read More