Warm-Up: 2 reps of each, up to 10, increasing by 2 reps each round 1- Hop in Place / Lunge (L + R = 2) / Good Mornings 2- Arm Circles / Bent-Over Row / Linked Jumps 3- PVC Leg Swings / PVC Bent-Over Row / PVC Thruster + Pause Workout: 6 Rounds of- 3...Read More

Warm-Up: 3 Minute AMRAP- 15 Jumping Jacks, 10 Squat + Stretch, 5 Inch Worm + Knee-to-Elbow 2 Minute AMRAP- 12 Lunges + Stretch, 9 Shrug + Pause, 6 Plank KIckback + Scap Push-Up 2 Minute AMRAP- 9 Hop Squats, 6 Single Leg RDLs (3/side), 3 Tuck Jumps (single reps) Strength/Speed Work: Every 2:00 for 8...Read More

Warm-Up: 2 Minute AMRAP- 10 Jumping Jacks, 5 Squat + Stretch 2 Minute AMRAP- 8 Lunges + Stretch, 4 Inch Worm + Stretch 2 Minute AMRAP- 6 Bent-Over Rows, 3 Burpees 3 Rounds- 3 Scap Pull-Ups + 3 Kips (3 Negatives) Strength: 4 Rounds: 10 Strict Press + 1 second pause (At-Home – 7 Single-Arm...Read More

Warm-Up: 10 Rep Round: Single-Arm- Forward and Backwards Circles, Up-Downs, Crosses, Reach + Stretch, “Lazy” Plank Kickbacks 5 Rep Round: Heel-to-Butt, Heel-to-Face, Cossack Squats, Staggered-Stance Good Mornings, Broad Jump + High Jump 3 Rounds (with empty bar or single dumbbell): 6 Deadlifts / 4 Hang Power Snatch / 2 Push Press (behind the neck with...Read More

Warm-Up: 2 Minute AMRAP- Arm/Shoulder Stretches 3 Minute AMRAP- Up/Down Dog, Mountain Climber, Pigeon, etc (on stomach) 2 Minute AMRAP- Hip Stretch, Hip Bridges, Scorpions (on back) 2 Rounds- 5 Dumbbell Push Press (per arm), 4 Goblet Squats, 3 Dumbbell Goblet Lunges (per leg), 2 Dumbbell Windmills (per arm) Workout: 5 Rounds for Time: 100ft....Read More

Warm-Up: 3 Rounds of each block (1) 5 Squat + Stretch / 5 Forward and Backward Lunges per leg / 5 Quadruped Rotations per side / 20 Jumping Jacks (2) 5 Deadlifts / 5 High Hang Clean Pulls / 5 Hang Power Cleans / 15 Criss-Cross Hops (3) 5 Single Leg RDLs per leg /...Read More

Warm-Up: 2 Minute AMRAPs (1) 10 Trunk Twists, 10 Forward + Backward Arm Swings, 10 Kang Squats / (2) 10 Staggered Hops per side, 10 Lunge + Stretch (5/side), 10 Single-Arm DB Swings (5/side) / (3) 5 Single-Leg RDL + Row, 5 Single-Arm Push Press, 5 Plank Kickback + Push-Up Strength: New Magic Number: (Original...Read More

Warm-Up: 1 Minute Rounds: 1- Arm Swings + Stretch / 2- Lunge + Mountain Climbers / 3- Alternating Super People 2 Minute Rounds: (1) 5 reps each of Heel-to-Toe + Heel-to-Butt + Heel-to-Face + Squat / (2) 4 reps each of Leg Lowers + Knuckles to Toes + Hip Bridges / (3) 3 reps each...Read More

Warm-Up: 1 Minute- Quick Feet + 1 Burpee every :15 2 Minutes- Squat + Bootstrapper + Thoracic Rotation 2 Minutes- PVC Pass-Throughs, Around-the-Worlds, Leg Swings 2 Minutes- 3 Alternating Hang Clean and Jerk, 3 Goblet Squats 1 Minute- Speed Skater + 2 Squat Jumps every :15 Strength: EMOM 15 2 Single-Arm Dumbbell Bear Complex (1...Read More

Warm-Up: 2 Minute AMRAPs1- 10 Jumping Jacks / 4 Reverse Lunges + Twist (2/side), 4 Single Leg RDL (2/side)2- 4 Plank Knee-to-Elbow + Mountain Climber / 4 Broad Jumps + Lateral Lunges3- 4 Birddogs (2/side) / 4 Side Plank Rotations (2/side)4- 4 Straddle Pull-Throughs (2/side) / 4 Plank Shoulder Taps (2/side) Workout: 3 Rounds, NOT...Read More