November 8, 2023
WARM-UP 8:00 AMRAP • :15 sec Air Bike (Arms) • :15 sec Air Bike (Legs) • :15 sec Air Bike (Both) • 5 Barbell Good Mornings […]
November 7, 2023
WARM-UP 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty) -into- 3 min […]
November 6, 2023
WARM-UP 3:00 Machine (Start slow and build pace) – into -3 rounds: 20 Plate Hops 10 Banded Squats 5 Muscle Snatch (empty bar) 5 Snatch Push […]
November 4, 2023
4ELEMENTS CHAMPIONS Teams of 2 – AMRAP 30 Minutes: 100m KB Suitcase Carry 32/24kg 50/40 Calorie Erg 25 KB STOH 32/24kg
November 3, 2023
WARM-UP Banded Shoulders -into- 3 sets: 4x15m Shuttle Run 10 Step Ups 5 Shoulder Press (build-in weight) 10 Air Squats STRENGTH Shoulder Press: Establish a 4 […]
November 2, 2023
WARM-UP Banded Glutes -into- 8:00 Amrap: 30-Second Erg 5 Ring Rows 5 Back Squats (build-in weight) 10 Bird Dogs 5 Roll and Reach STRENGTH Back Squat: […]
November 1, 2023
WARM-UP Tabata: :20 on, :10 off 6 sets each of: Jogging Erg (Rowing) Up Downs WORKOUT PREP 1 set 100m Run (at workout pace) 100m Erg […]
October 31, 2023
WARM-UP Banded Shoulders -into- 10:00 AMRAP: 1:00 Machine 5 Knees to Elbow 3/3 Hang Kettlebell Snatches (practice) 30-second Jump Rope 5 Jumping Squats SKILLS AND DRILLS […]
October 30, 2023
MONDAY WARM-UP 3:00 Machine (easy pace) -into Burgener Warm-Up (Clean) -into 3x High Hang Clean + 3x Hang Clean + 3x Clean STRENGTH Every min (10 […]