Warm-Up: 30 seconds Shadow Jump Rope, 60 seconds Inch Worm + Push-Up30 seconds Air Squats, 60 seconds Plank Kickbacks30 seconds Jump Squats, 60 seconds Slow Burpees30 seconds Tuck Jumps, 60 seconds Box Step-Overs30 seconds Box Jumps, 60 seconds Box Runarounds Workout #1: Magic Number Burpees! Complete your Magic Number of reps in TWO sets with...Read More

Warm-Up: Starting at your “wall ball” station: Lunge + Stretch down, Inch Worm + Stretch back, 10 Wall Ball Push Press High Knees down, Broad Jump back, Butt Kicks down, Bunny Hops back, 10 Wall Ball Bear Hug Squats Run down and back, 5 Scap Pull-Ups, Run down and back, 5 Kips, Run down and...Read More

Workout: EMOM 32 (8 rounds)– 5, 7, or 9 Handstand Push-Ups – 30/50 DU  – 5, 7 Squat Cleans @ 50% – 5, 7, or 9 Pull Ups / Ring Rows At-Home Version: EMOM 32 (8 rounds)– 5, 7, or 9 Handstand Push-Ups or 4-6 reps of Standing or Seated Single-Arm Dumbbell Press per arm – 30/50 DU or 30...Read More

Warm-Up: 4-5 Minutes of Agility Drills (Parking Lot Day!) Squat/Hip/Hamstring Stretches Rehearsal: 3 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters 4 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters 5 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters Workout:For...Read More

Warm-Up: 2 Rounds of each Block – 5 reps of each movement 1- PVC Pass-through, Around-the-Worlds, Good Mornings, Trunk Twists, Squats, Leg Swings 2- PVC Conventional Deadlifts, Snatch Grip Deadlifts, Overhead Squats Snatch Balance, Power Snatch 3- Empty Barbell Snatch Grip Deadlift, High Hang Power Snatch, SLOW Overhead Squats, Controlled Power Snatch Workout: For Time:10...Read More

Warm-Up: Agility/Mobility Drills to prepare for running. (GET WARM!) Rehearsal after the Run intervals:4 Rounds of: 5 KB Swings, 5 Goblet Squats, 5 Sit-Ups. Increase speed each round. Strength/Skill: Every 4:00 for 5 rounds Run 500m Track Fastest AND Slowest intervals. (Athletes should get at LEAST :45 rest between intervals) Workout: AMRAP 8 25 Kettlebell...Read More

Warm-Up: 5 Minute AMRAP: 5 reps of each (w PVC) Pass-throughs / Around-the-Worlds / Good Mornings / Trunk Twists / Leg Swings / Squats / Push Press / Thrusters 4 Minute AMRAP: 4 reps of each (w PVC) Snatch Balance / Overhead Squat / Calorie Row / 10 Double-Unders or 20 Single-Unders Workout: 5 Rounds...Read More

Warm-Up: 2 min AMRAPs x4 1- 10 Jumping Jacks / 5 Stretchy Squats / 5 Air Squats 2- 10 In-Place Hops / 5 Up-Down Dogs / 5 Plank Kickbacks 3- 10 Lunge + Stretch / 5 Good Mornings / 5 Hand-Release Push-Ups 4- 10 Hop Squats / 5 Scorpions on stomach / 5 Perfect Push-Ups...Read More

Warm-Up: Run Down and Back – Slow, Knee to Chest +3 step down, Heel to Butt +3 steps back, 20 Jumping Jacks Run Down and Back – Medium, Single Leg RDL down, Squat + Broad Jump back, 20 Jumping Jacks Run Down and Back – Medium Fast, 1/2 High Knee 1/2 Butt Kicks down, High...Read More

Warm-Up: :60 Slow Rowing / 10 Up+Down Dog / 8 Staggered-Stance Good Mornings / 6 Squat + Rotation:45 Medium Rowing / 10 PVC Push Press + Stetch / 8 PVC Kang Squats / 6 Slow Reverse Snow Angels :30 FAST Rowing / 10 Hip Bridge + Pause / 8 “Candlesticks” or Knuckles to Toes /...Read More