Warm-Up: 2 Rounds of- 10 Arm Circles/Stretches, 1 Inch Worm + Lunge Stretch on both sides, 3 Down to Up Dogs, 5 Scorpions per side on stomach, 3 Plank Kickbacks, 1 Burpee with High Jump With a light Kettlebell perform 2 Rounds of- 10 Single-Arm Suitcase Deadlifts / 8 Single-Arm KB Swings / 6 Front...Read More

Warm-Up: Run 150 slow2 minutes Squat Stretching (start slow, move faster as you go):30 jump rope singles Run 150 medium2 minutes Shoulder Stretching (start slow, move faster as you go):30 faster singles or slow doubles Run 150 fast2 minutes pull-up/ring row warm-up (scap pull-ups, kips, slow negatives, etc):30 Max-Effort double-unders or FAST singles (UB) Workout...Read More

Warm-Up: 3 Rounds (get faster each round) 10 Jumping Jacks / 8 Heel-to-Butt + Lunge + Stretch (4 per side) / 6 Stretchy Squats / 4 Inch Worm + Up and Down Dog / 2 Burpees (jump higher each round) Toe to Bar Warm-Up on Rig Barbell Warm-Up for Cleans and Shoulder to Overhead Workout:...Read More

Warm-Up: 5 Minute AMRAP 10 Jumping Jacks / Then 5 reps each of Leg Swings w PVC per leg / PVC Pass-Throughs + Around-the-Worlds / Good Mornings / Behind-the-Neck Snatch Grip Push Press / Overhead Squats 2 Rounds of: “The 56’s” – 5 movements, 6 reps of each Snatch Grip Deadlift, High Hang High Pulls,...Read More

Warm-Up: 150m Slow Run (:45 of cardio) 5 Reps each of: Arm Circles/Crosses, Heel-to-Butt + Lunge per leg, Stretchy-Squats + Rotation, Staggered-Stance Good Mornings, Wrist Stretches, Inch Worm + Scap Push-Ups 150m Medium Run (:45 of cardio) 5 Reps each of: Empty Bar Romanian Deadlifts, High Hang Power Cleans, Pause Front Squats, Push Press +...Read More

Warm-Up: Row 25 Strokes Slow, 10 Leg Swings Front/Back, 10 Arm Swings/Stretch, 10 Stretchy Squats Row 20 Strokes Medium, 5 Clean Grip Deadlifts, 5 High Hang Power Cleans, Front Rack Stretch\, 5 Slow Front Squats + Stretching, 5 Push Press + Stretch Row 15 Strokes Medium-Fast, 5 Power Cleans, 5 Push Press, Back Rack Stretch, 5 Slow...Read More

Warm-Up: Row 1:00 Easy 10 Pass-Throughs + Around-the-Worlds + Trunk Twists + Good Mornings 10 Inch Worms + Scap Push-Ups (3x) Row 1:00 Medium 10 Stretchy-Squats + Air Squats + In-Place Hops + Hop Squats 10 Scorpions on Stomach (5 per side) + 10 Hand-Release Push-Ups Row 1:00 FAST 10 Scorpions on Back (5 per...Read More

Warm-Up: 3 Slow down and back7 Stretchy SquatsArm Swings + Crosses2 Medium down and back7 “Air Snatches”Leg Swings1 Fast down and back7 Lunge + Stretch per leg7 Inch Worm + Scorpion PVC:Pass-ThroughBehind-the-Neck Drop to athletic stanceSnatch BalanceMuscle SnatchHigh Hang Power SnatchLow Hang Power SnatchPower Snatch Empty Bar:5 Snatch-Grip Deadlift5 High Hang Snatch High Pull 5...Read More

Warm-Up: 150m Run Slow / Lunge + Stretch across gym down / Inch Worm + Up/Down Dog back 150m Run Medium / Air Squat + Boot Strapper + Broad Jump down / Inch Worm + 3 Scorpions per side on stomach + Broad Jump back 150m Run Fast / Lateral Lunge down / 1/2 Slow...Read More

Warm-Up: Increasing Ladder 1-6 – Single DB:Deadlift / Clean / Front Squat / Push Press / Burpee Over Dumbbell After each EVEN Round (2, 4, 6) complete either 150m Run or 12/9 Calorie Row (Slow, Medium, Fast) Clean Warm-Up with a barbell Workout: AMRAP 25 3 Power Clean @ 65% (complete these reps as singles,...Read More