Warm Up: 3 Rounds: 6 Sumo Stance bend and Reach 6 alternating Plank Stairs 6 Down Dog Walk-outs 6 Prisoner Good Mornings 6 Air Squats 1 Round w/ empty bar or Single DB: 8 Front Squats w/ a 3 second pause in the bottom 6/6 DB Push Press 8 Tempo Romanian Deadlifts (3030) 6 Devil’s...Read More
Warm Up: 2 minutes easy cardio: Bike/Row/Jog 2 Rounds: 5/5 Bird Dogs 5/5 Fire Hydrants 5 Tempo Air Squats (2220) :10-15 Hold from Rings/bar (pronated first round, supinated second) 2 Rounds: 10 alternating Lunges 10 Alternating Squat Rotations 10 Hollow Rocks 10 Arch Ups 2 Rounds for quality: w/ empty bar or single DB (2...Read More
Warm Up: 2 Rounds: 10 Inch-worms w/twist 8 Butterfly Glute Bridges 6 Up-downs 2 Rounds w/ empty bar or single DB w/ 2 hand hold: 5 Romanian Deadlifts 5 Bent-over Roes 5 Hang Power Cleans 5 Strict Press Workout: Every :30 x 10 sets (5mins) 3 Low Hang Power Cleans Into Every :30 x 10...Read More
Warm Up: 2 Rounds: 10 Band Pull Aparts 10 Scap Pushups 2 Rounds: :20 Hollow Hold :20 arch Hold :20 Plank Hold 1 Round: 10 Half Kneeling DB Press (right side) 15 KBS 10 Half Kneeling DB Press (Left side) 5 Tempo Pushups (3131) *Toes 2 Bar Drills* Workout: Every 2:00 x 16 Mins 8...Read More
Monday: Warm Up: 400/300m Row or 15/12 cal bike @ Easy pace (Power Walk 200m) 3 Rounds: 3 Sumo Stance Inch Worms (no Pushup) 20 Alt. Calf Pulses 20 Jumping Jacks with legs moving forward, not out to the side 3 Rounds: 5 each leg slow step downs off of box (or 5/leg reverse lunge...Read More
Warm Up: Burgener Warm Up w/PVC Pipe Down + Shrug Down + High Pull Muscle Snatch Power Snatch OHS -Repeat from above the knee- 3 Rounds: 5 Kip Swings or :10 Single Arm Plank on P-lette (do both sides) 5 Hollow Rocks 5 Arch Ups Workout: 12 Min AMRAP: 10 Power Snatch 10 OHS 5...Read More
Warm Up: 3 Rounds: Row/Bike/Run x 150m/7/5 cals/100m 10 alt. Lunges w/twist 10 alt. Box Step overs 2 Rounds: 7 Medball Thrusters w/ 2 sec pause in the top and bottom 7 alt. Lateral Box Step Overs (no weight) Workout: EMOTM x 15 Mins 1) Row 200/150 M or Bike x 12/9 cals 2)20 Medball...Read More
Warm Up:With a light DB:2 Rounds:7 each Single Arm Bent Over Rows7 each Single Arm Upright Rows7 each Single Arm DB Press:20 Straight Arm Side Plank (switch sides on second round) :10 Pronated Hang from Rings or Bar (:10 plank hold):10 Supinated Hang (:10 Reverse Plank) 2 Rounds @ Lighter than workout weight2-6 Strict Pullups/Ring...Read More
Warm Up: 10 PVC Pipe Kang Squats 10 PVC Pipe Jefferson Curls 10 Bootstap Squats 2 Rounds: 10 Alt. Lunges 5 Sumo Stance Triple Touches 2 Rounds: 5 DB RDL’s @ 2020 Tempo 5 DB Front Rack Squats Workout: EMOTM x 10 Mins :30 AMRAP Double DB Romanian Deadlifts @ 2020 Tempo Into: EMOTM x...Read More
