Warm-Up: 1 Minute Jumping Jacks / Heel-to-Butt, Heel-to-Face, Squat + Stretch / Arm Stuff, Inch Worms + x 3 1 Minute Jumping Jacks / Assisted Squats + Kick-outs + Cossacks / Prone I’s, Y’s, and T’s 1 Minute Jumping Jacks / Cossack Squat Variations / Reverse Snow Angels, Overhead Squats, Sotts Press Strength: 3 x...Read More

Warm-Up: 3 sets of 10 reps of each:Arm Circles / Trunk Twists + Good Mornings / Toe Holds 3 sets of 8 reps of each:Curl then Press / Cross Crunch per side / Alternating Toe Taps per side 3 sets of 6 reps of each:Deadlift + Curl + Press / Knuckles to Toes + Leg...Read More

Warm-Up: 1 Minute Rounds 1- PVC/Broomstick Pass-Throughs, Around-the-Worlds, Trunk Twists 2- Right Leg Mobility / Stretching (pigeon, mountain climbers, lunges, etc) 3- Left Leg Mobility / Stretching (pigeon, mountain climbers, lunges, etc) 4- Scorpions / Cobras 5- 10 PVC Press / 10 Hop Squats 6- :30 Right Front-to-Back Lunge . :30 Left Front-to-Back Lunge 7-...Read More

Warm-Up: 2-3 Minute AMRAP10 Jumping Jacks5 Downdog – UpDogs3 Plank Knee to Elbows 2-3 Minute AMRAP10 Squat + Stretch5 Knuckles to Toes + Leg Lowers3 Burpees 2-3 Minute AMRAP10 Alternating Super People5 Plank Step-Throughs3 Jump Squats Strength: 4 Rounds for FORM: Plank to Reverse Plank x2Hollow to Super Person Hold x5 Aim for 3 second...Read More

Warm-Up: Mobility- Ankle Work (circles, flexion/extension), Calf Stretches, Squats/Rotations, “World’s Greatest Stretch”, 90-90’s, Good Mornings/Kang Squats Dynamic Movement- Hops/Squats/Skips, Lunges (Split, Forward/Backward, Jumping), Jumping (Bunny Hops, Broad Jumps, Lateral Hops), Running (Slow, Medium, Fast) Strength:Five Rounds for FORM:10 Broad Jumps10 Alternating Lateral Broad Jumps Workout: Four Rounds for Time:100m Walking Lunge400m Run An idea to...Read More

Warm-Up: 4 x 2:00 Rounds 1- Pass-Throughs, Around-the-Worlds, Good Mornings (use PVC, broomstick, towel, if possible)2- Heel, Toe, Bunny Hops, Squats3- Scorpion, Knuckles to Toes, Hip Bridge (all performed on your back)4- Scap Push-Ups, Press (standing or seated, weighted or unweighted), Unweighted Standing Reverse Fly Rehearsal4 Rounds10 Jumps/Squat (do a different 10 reps each round-...Read More

Warm-Up: 3 Rounds5 Heel-to-Butt, Heel-to-Face 5 Air Squat + Boot-strapper 5 Alternating Toe Taps, Bunny Hops, Tuck Jumps 2 Rounds5 Opposite Shoulder Rotations5 Trunk Twists + Good Mornings5 Cobra to Plank Kickback 2 Rounds5 High Knees + Butt Kickers5 Speed Skaters5 Mountain Climbers A: EMOM 10 :30 Max Effort Mountain Climbers – EVEN :30 Plank...Read More

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