Warm-Up 4 Rounds of: 10 Jumping Jacks – Arms Only 10 Jumping Jacks – Legs Only 10 Trunk Twists 10 Good Morning 3 Rounds of: 3 Scorpions per side on stomach – straight legs 3 Scorpions per side on back – straight legs 3 Scorpions per side on back – bent legs 2 Rounds of: 10 Lunges – 5 per leg 5 Inch Worms 10 Knuckles to Toes 5 Hop Squats Increase speed each round through each segment. Strength 3 Minutes of Planking 100 Russian Twists (50 per side) 3 Minutes of Planking Accumulate 3 minutes each round. Aim to not include rest time. Plank on hands or forearms. Russian Twists can be weighted or unweighted. Focus on controlled rotations. Track total time to complete entire segment. Include details of variations in notes. Workout 8 Minute AMRAP #1 Max Reps Weighted Step-Up (L + R = 1) Hold anything, any...Read more

Warm-Up 1 Minute Rounds – Try to use PVC/Broomstick :45 Easy Burpess 1- Pass-throughs / Around the Worlds 2- Trunk Twists / Good Mornings 3- Lunges + Rotation :45 Medium Burpees 4- Back/Kang Squats 5- Shoulder + Push Press 6- Thrusters :45 FAST Burpees Workout For Time: 100 Dumbbell Bear Complex Reps (50 per arm) 3 Burpees Every Minute on the Minute DB Bear Complex – Single Arm Reps: 1 Power Clean 1 Front Squat 1 Push Press 1 Thruster = 1 Rep Ensure each “complete rep” consists of four separate movements. It’s suggested to alternate arms on the Complex! “Couch to 5K” – Week 2, Day 2 All: 3 x 1,000m Start each interval in 6:00 increments. Begin first 1K at 0:00, second at 6:00, third at 12:00. Rest the remainder of the 6:00 after completing each run. 30-Day Push-Up Challenge Day 1: 4 Push-Ups 2 Push-Ups 2 Push-UpsRead more

Warm-Up 4 x 90 second rounds:Move at your own pace through each of the rounds, AMRAP-style! 1- Heel to Butt, Heel to Face, Three Squats + Stretch2- Toe Steps + Heel Steps x3 each, 10 Hops in place3- Forward/Backward Circles x10, Shoulder Press + Reach x34- Lateral Hops x10, Windmill Wind-Ups x3Strength 5 Rounds of:10 Dumbbell Windmills – 5 per side / 3 count lower10 Hitch Rep Goblet Squats Workout For Time:5 Rounds of:400m Run50 Double-Unders or 50 Lateral Hops or 100 Single-Unders 30 Alternating Dumbbell SnatchesRead more

Strength5 sets of 15 Hitch Rep Deadlifts Using the Dumbbell, hold with one hand on either end for greater range of motion. If different weights are used, track the heaviest load. Workout For time: 10 Rounds of: 5 Push Press Left 5 Push Press Right 10 Goblet Squat (Alternating Rounds of) 10 Alternating 1/2 V-Ups and 10 Alternating Super People Pause for a second during each lockout. Video link for 1 1/2 V-Ups: https://www.youtube.com/watch?v=bRZLfn6h8aI Video link for Alternating Super People https://www.youtube.com/watch?v=nCac1SZNmnY Round 1 – 5 Push Press Left 5 Push Press Right 10 Goblet Squat 10 Alternating 1/2 V-Ups Round 2 – 5 Push Press Left 5 Push Press Right 10 Goblet Squat 10 Alternating Super People Round 3 – 5 Push Press Left 5 Push Press Right 10 Goblet Squat 10 Alternating 1/2 V-Ups and so on….Read more

Strength5 sets of Max Effort Push-Ups Prioritize range of motion and full lockouts over speed of reps.Go for it. We expect reps to decrease each round! WorkoutFor time:100 Double-Unders 30 Burpees 20 Dumbbell Thrusters (Left Arm)50 Alternating Dumbbell Hang Clean and Jerk 20 Dumbbell Thrusters (Right Arm) 30 Burpees 100 Double-Unders 100 Double-Unders Modification = 200 Singles, 90 seconds of Double-Under practiceThrusters should be done in no more than 2 setsAlternating Dumbbell Hang Clean and Jerks should be done in sets of 10 at least If I had to guess, I’d say the average times are likely to be between 11 and 15 minutes.Read more