1k sweaty run 5×20 Unilateral Press 5 mins Wall Shoulder Stretch 10 – 50ft Banded Broad Jumps 20 Kneeling jumps For time: 150 Wallball 150 Burpees Break up reps however you want.Read More

1k Run 100 KB Windmills 30 Squatting passthroughs 20 Tripod to headstand HSPU Practice 3 rounds for Reps 1 min ME KBS 55/35 1 min ME KB Snatch L Arm 1 min ME KB Snatch R Arm 1 min ME Box Jump 24 1 min ME Double UndersRead More

Classes will be at 8 and 9am and then its time to celebrate freedom! HOTSHOTS 19 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter RunRead More

Run 1K 10X :30 Plank hold with feet on wall into 1 wall walk 20x Tripod to headstand For perfect form! 15x 1 Skin the cats 1 min DU Practice Every 2 minutes for 10 rounds: 15 Wallball 15 BurpeesRead More

1k Run 150ft Victory March Couch Stretch AMRAP 8 20 KBS 55/35 5 HSPU Rest 2 AMRAP 10 12 Wallball 100m Run Rest 2 AMRAP 8 30 Lateral Bar Hops 10 BFBRead More

1k run 5×20 Inverted KB Press 3 Mins Barrel Stretch 20 Tripod to headstand HSPU Skills For Time! 5 rounds: 25 Box Jump 20 Pull Ups 15 Burpees 10 KB OHS (5L/5R) 55/35Read More

1k Run 5×20 Wind Mills 5 mins Squat Hold 15 mins MU Drills AMRAP 25 15 Single Arm KBS Lt Arm 55/35 10 KB Snatch Lt Arm 5 KB Front Rack Squat, Lt Arm 150m Run 15 Single Arm KBS Rt Arm 55/35 10 KB Snatch Rt Arm 5 KB Front Rack Squat, Rt Arm...Read More

Warm Up: 1000m Run 1000m Row 5 Mins Planks 1 Min Wheel Pose Kip Practice For Perfect Form! 6 Rounds of strict Cindy AMRAP 12 50 Double Unders 3 Muscle Ups 5 Rolling Candle SticksRead More

Warm Up: 1000k Run 10x100ft Banded Bear Crawl 4 mins Pigeon Pose Then: 10x100ft Banded Broad Jumps Work quickly to: 5×5 Deadlift @70% EMOM 10 100ft Rubber Band RunningRead More

Warm Up! 1000m Run 75 PVC SOTS Press 4 mins couch stress 20 Tripod to headstand For perfect form! (1 second pause at top and bottom) 75 Air Squats 50 Goblet Squats 55/35 25 Double KB Front Squats 55/35 AMRAP 7 7 HSPU 12 KB Deadlift Rest 3 AMRAP 7 10 KB Alt Snatch 55/35...Read More