Warm-Up: 10 Rep Round: Single-Arm- Forward and Backwards Circles, Up-Downs, Crosses, Reach + Stretch, “Lazy” Plank Kickbacks 5 Rep Round: Heel-to-Butt, Heel-to-Face, Cossack Squats, Staggered-Stance Good Mornings, Broad Jump + High Jump 3 Rounds (with empty bar or single dumbbell): 6 Deadlifts / 4 Hang Power Snatch / 2 Push Press (behind the neck with...Read More

Warm-Up: 2 Minute AMRAP- Arm/Shoulder Stretches 3 Minute AMRAP- Up/Down Dog, Mountain Climber, Pigeon, etc (on stomach) 2 Minute AMRAP- Hip Stretch, Hip Bridges, Scorpions (on back) 2 Rounds- 5 Dumbbell Push Press (per arm), 4 Goblet Squats, 3 Dumbbell Goblet Lunges (per leg), 2 Dumbbell Windmills (per arm) Workout: 5 Rounds for Time: 100ft....Read More

Warm-Up: 3 Rounds of each block (1) 5 Squat + Stretch / 5 Forward and Backward Lunges per leg / 5 Quadruped Rotations per side / 20 Jumping Jacks (2) 5 Deadlifts / 5 High Hang Clean Pulls / 5 Hang Power Cleans / 15 Criss-Cross Hops (3) 5 Single Leg RDLs per leg /...Read More

Warm-Up: 2 Minute AMRAPs (1) 10 Trunk Twists, 10 Forward + Backward Arm Swings, 10 Kang Squats / (2) 10 Staggered Hops per side, 10 Lunge + Stretch (5/side), 10 Single-Arm DB Swings (5/side) / (3) 5 Single-Leg RDL + Row, 5 Single-Arm Push Press, 5 Plank Kickback + Push-Up Strength: New Magic Number: (Original...Read More

Warm-Up: 1 Minute Rounds: 1- Arm Swings + Stretch / 2- Lunge + Mountain Climbers / 3- Alternating Super People 2 Minute Rounds: (1) 5 reps each of Heel-to-Toe + Heel-to-Butt + Heel-to-Face + Squat / (2) 4 reps each of Leg Lowers + Knuckles to Toes + Hip Bridges / (3) 3 reps each...Read More

Warm-Up: 1 Minute- Quick Feet + 1 Burpee every :15 2 Minutes- Squat + Bootstrapper + Thoracic Rotation 2 Minutes- PVC Pass-Throughs, Around-the-Worlds, Leg Swings 2 Minutes- 3 Alternating Hang Clean and Jerk, 3 Goblet Squats 1 Minute- Speed Skater + 2 Squat Jumps every :15 Strength: EMOM 15 2 Single-Arm Dumbbell Bear Complex (1...Read More

Warm-Up: 2 Minute AMRAPs1- 10 Jumping Jacks / 4 Reverse Lunges + Twist (2/side), 4 Single Leg RDL (2/side)2- 4 Plank Knee-to-Elbow + Mountain Climber / 4 Broad Jumps + Lateral Lunges3- 4 Birddogs (2/side) / 4 Side Plank Rotations (2/side)4- 4 Straddle Pull-Throughs (2/side) / 4 Plank Shoulder Taps (2/side) Workout: 3 Rounds, NOT...Read More

Warm-Up: 1 Minute Rounds 1- PVC Pass-Throughs + Around-the-World / 2- PVC Trunk Twists + Good Mornings + Cossack Squats 3- PVC Lat Stretch + Leg Swings 5 Down Dog to Mountain Climber per side / 5 Quadruped Shoulder Rotations / 5 Reverse Lunge + Lift / 10 Hop Squats 5 Snatch + Shoulder-to-Overhead per...Read More

Warm-Up: 3 Minute AMRAPs1- 20 Jumping Jacks / 10 Scorpions on Stomach (5/side) / 5 Up+Down Dogs / 3 Push-Ups2- 20 Single-Unders / 10 Scorpions on Back (5/side) / 5 Leg Lowers / 3 Staggered-Stance Good Mornings per side3- 20 Double-Unders / 10 Bicycle Crunches (5/side) / 5 Air Squat + Bootstrappers / 3 Burpees...Read More

Warm-Up: 90 second rounds-Lunge + Squat Around-the-Worlds / Plank Flow (Scorpions, Up+Down Dogs, Inch Worms, Cobras) / Quadruped Flow (Thoracic Rotations, Birddogs, Walking) / Supine Flow (Scorpions, Hip Bridges, Core Work) Rehearsal 1-5 Windmills per side / 5 PVC Pass-Throughs + Around the World / 5 PVC Press + Stretch / 5 PVC Upright Row...Read More