WARM-UP 2:00 Erg 2:00 Run -into- 6 min AMRAP: 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building)   STRENGTH Build up to […]

WARM-UP Banded glutes -into- 6 min AMRAP: 5 Scap Pullups 5 Heel Toe Rocks 4 Box Step Ups (each leg) 3/side KB Suitcase Deadlifts (Building in […]

WARM-UP Banded shoulders and glutes -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 […]

Banded Shoulders and glutes -into 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch STRENGTH Every […]

“ROLLERCOASTER OF LOVE” For time: 60m Walking Lunges 45m Suitcase Lunges @22.5/15kg 30m DB Goblet Lunges@22.5/15kg 15m OH Lunges@22.5/15kg Rest 1 minute 15m OH Lunges@22.5/15kg 30m […]

WARM-UP Banded Glutes -into- 3 Sets: 10 Box Step Ups 10 Kip Swings 10 Bird Dogs 5 Muscle Cleans 5 Back Squats   STRENGTH Build up […]

WARM-UP Hinshaw Warm up: Perform each drill for 10m out, then walk back: High knee karaoke (over, over, walk, walk) Over hurdle (heel, toe) Knee to […]

WARM-UP Banded shoulders Banded glutes -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 […]

WARM-UP Banded shoulders Banded glutes -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch   […]