Warm-Up: ALL Segments should done as :20 of work, :10 of rest Part 1-Straight Arm Raises, Arm Crosses, Lateral Hops, Hop Squats x2 (4:00) Part 2-Down-dog/Up-dog, Cobra, Scorpion on Stomach x2 (3:00) Part 3-Squat Hold, Squat Hold + Press, Air Squats, Jump Squats Strength: EMOM 10 10 Squat and Press on EVEN15 Sit Ups on...Read More
Warm-Up: 3 Rounds3 Downward-facing Dog + Pigeon Stretch per side3 Cossack Squat per side3 Air Squat + Boot-strapper3 1/2 V-Ups + Alternating Super People per side30 Jumping Jacks 3 Rounds3 Lunge (Stretch, Samson, Jumping) per leg3 Inch Worms + Cobra + Push-Up3 Burpees Increase speed each round Strength: 4 Rounds for Form 1 min Plank...Read More
Warm-Up: 2 Rounds 5 all of the arm circles :40 Alternating Toe Taps 5 Quadruped reach + stretch per side :40 Jumping Jacks 5 Turkish Sit-Ups per side :40 Alternating Air/Jump Squat + Press/Sotts Press Strength: 5 Rounds for FORM not WEIGHT 15 Single-Arm Floor Press 10 Single-Arm Seated Strict Press 5 Single-Arm Sotts Press...Read More
Warm-Up 4 Rounds of: 10 Jumping Jacks – Arms Only 10 Jumping Jacks – Legs Only 10 Trunk Twists 10 Good Morning 3 Rounds of: 3 Scorpions per side on stomach – straight legs 3 Scorpions per side on back – straight legs 3 Scorpions per side on back – bent legs 2 Rounds of:...Read More
Warm-Up 4 x 90 second rounds:Move at your own pace through each of the rounds, AMRAP-style! 1- Heel to Butt, Heel to Face, Three Squats + Stretch2- Toe Steps + Heel Steps x3 each, 10 Hops in place3- Forward/Backward Circles x10, Shoulder Press + Reach x34- Lateral Hops x10, Windmill Wind-Ups x3Strength 5 Rounds of:10...Read More
Strength5 sets of 15 Hitch Rep Deadlifts Using the Dumbbell, hold with one hand on either end for greater range of motion. If different weights are used, track the heaviest load. Workout For time: 10 Rounds of: 5 Push Press Left 5 Push Press Right 10 Goblet Squat (Alternating Rounds of) 10 Alternating 1/2 V-Ups...Read More
Strength5 sets of Max Effort Push-Ups Prioritize range of motion and full lockouts over speed of reps.Go for it. We expect reps to decrease each round! WorkoutFor time:100 Double-Unders 30 Burpees 20 Dumbbell Thrusters (Left Arm)50 Alternating Dumbbell Hang Clean and Jerk 20 Dumbbell Thrusters (Right Arm) 30 Burpees 100 Double-Unders 100 Double-Unders Modification =...Read More
Strength30 Reps of:“Kneeling Jump to Feet + Broad Jump”or“Double Broad Jump” Focus on Hip Extension, Glute Activation, and hang time. Land with quiet and controlled feet. Prioritize increasing body temperature and explosive movements (such as squat jumps) during warm-up, along with effective calf stretching. [Video Demo of Kneeling Jump to Feet + Broad Jump](http://www.youtube.com/watch?v=Tn2QCH2TXF8) Workout...Read More
