Warm-Up: 7 x 1 Minute Rounds (1) Flop + Scorpions x2 + Flat Feet Jump-Up, (2) Arm Swings/Circles/Stretches, (3) World’s Greatest Stretch, (4) Plank Up-Downs + Body Saws, (5) 90-90’s, (6) Scap Push-Ups + Down/Up Dog, (7) Duck Walk + Kneel Up-Downs Burpee with Max Height Jump! 1 – 5: Complete one Burpee and jump...Read More

Warm-Up: 2 Minutes- UPPER Body (swings, crosses, twists, stretch) 2 Minutes- LOWER Body (swings, squats, lunges, stretch) 2 Minutes- CARDIO Body (air squat, jump squat, push-up, burpee) Strength: 5 Rounds for FORM! 20 Standing Dumbbell Shoulder-to-Overhead (10 per arm) – Superset with – 10 Dumbbell Windmills (5 per arm) Workout: 2 Rounds for Time: 1...Read More

Warm-Up: 2 Minute Rounds #1- Reach and Pull, Reverse Lunge + Samson, Shoulder Rotations Wrist Stretching #2 – Inch Worm Variations (Lower + Cobra, Knees to Elbow/Opposite, Side Plank) Forearm Stretching #3 – Plank Kickback + Mountain Climber, Push-Up Varities, Burpee Strength: 50 Dive Bomb Push-Ups for FORM Workout: 5 Rounds for time: :40 Right...Read More

Warm-Up: 1 Minute Jumping Jacks / Heel-to-Butt, Heel-to-Face, Squat + Stretch / Arm Stuff, Inch Worms + x 3 1 Minute Jumping Jacks / Assisted Squats + Kick-outs + Cossacks / Prone I’s, Y’s, and T’s 1 Minute Jumping Jacks / Cossack Squat Variations / Reverse Snow Angels, Overhead Squats, Sotts Press Strength: 3 x...Read More

Warm-Up: 3 sets of 10 reps of each:Arm Circles / Trunk Twists + Good Mornings / Toe Holds 3 sets of 8 reps of each:Curl then Press / Cross Crunch per side / Alternating Toe Taps per side 3 sets of 6 reps of each:Deadlift + Curl + Press / Knuckles to Toes + Leg...Read More

Warm-Up: 1 Minute Rounds 1- PVC/Broomstick Pass-Throughs, Around-the-Worlds, Trunk Twists 2- Right Leg Mobility / Stretching (pigeon, mountain climbers, lunges, etc) 3- Left Leg Mobility / Stretching (pigeon, mountain climbers, lunges, etc) 4- Scorpions / Cobras 5- 10 PVC Press / 10 Hop Squats 6- :30 Right Front-to-Back Lunge . :30 Left Front-to-Back Lunge 7-...Read More

Warm-Up: 2-3 Minute AMRAP10 Jumping Jacks5 Downdog – UpDogs3 Plank Knee to Elbows 2-3 Minute AMRAP10 Squat + Stretch5 Knuckles to Toes + Leg Lowers3 Burpees 2-3 Minute AMRAP10 Alternating Super People5 Plank Step-Throughs3 Jump Squats Strength: 4 Rounds for FORM: Plank to Reverse Plank x2Hollow to Super Person Hold x5 Aim for 3 second...Read More

Warm-Up: Mobility- Ankle Work (circles, flexion/extension), Calf Stretches, Squats/Rotations, “World’s Greatest Stretch”, 90-90’s, Good Mornings/Kang Squats Dynamic Movement- Hops/Squats/Skips, Lunges (Split, Forward/Backward, Jumping), Jumping (Bunny Hops, Broad Jumps, Lateral Hops), Running (Slow, Medium, Fast) Strength:Five Rounds for FORM:10 Broad Jumps10 Alternating Lateral Broad Jumps Workout: Four Rounds for Time:100m Walking Lunge400m Run An idea to...Read More

Warm-Up: 4 x 2:00 Rounds 1- Pass-Throughs, Around-the-Worlds, Good Mornings (use PVC, broomstick, towel, if possible)2- Heel, Toe, Bunny Hops, Squats3- Scorpion, Knuckles to Toes, Hip Bridge (all performed on your back)4- Scap Push-Ups, Press (standing or seated, weighted or unweighted), Unweighted Standing Reverse Fly Rehearsal4 Rounds10 Jumps/Squat (do a different 10 reps each round-...Read More

Warm-Up: 3 Rounds5 Heel-to-Butt, Heel-to-Face 5 Air Squat + Boot-strapper 5 Alternating Toe Taps, Bunny Hops, Tuck Jumps 2 Rounds5 Opposite Shoulder Rotations5 Trunk Twists + Good Mornings5 Cobra to Plank Kickback 2 Rounds5 High Knees + Butt Kickers5 Speed Skaters5 Mountain Climbers A: EMOM 10 :30 Max Effort Mountain Climbers – EVEN :30 Plank...Read More