WARM-UP 3:00 Machine -into- 3 sets 10 Dynamic Squat Stretches 10 Ring Rows 25ft Bear Crawl 10 Banded Shoulder Press WORKOUT PREP 2 sets: 5 Wall […]

WARM-UP Banded Shoulders -into- 7 min AMRAP: 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps WORKOUT  PREP 3 sets 2 Power […]

WARM-UP 2x Burgener Warm Up (Snatch) -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (x2) STRENGTH 1 Power Snatch + Below the […]

WARM-UP Hip Halo -into- 6 min AMRAP: 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist SKILLS AND DRILLS Strict Pull-up […]

WARM-UP 3 sets: 20 Banded Side Steps 5 Banded Tempo Squats (3-sec descent) 10 PVC Pass Throughs -into- 3 sets: 5/4 Calorie Erg (Row) 5 Empty […]

“CRAWL THIS WAY” Teams of 3: 10 Sets (each): Station 1: 200/150m Row/Ski Station 2: 5 Squat Snatch (50/35) Station 3: Rest

WARM-UP Banded Glutes -into- 8 min amrap: 10-second Handstand Hold 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) STRENGTH […]

WARM-UP Tabata (20 seconds on/10 seconds rest) 4 sets (each): Row Russian Kettlebell Swings Up Downs WORKOUT PREP 2 sets: 5/4 Calorie Row 4 Kettlebell Swings […]

WARM-UP Banded Shoulders + Glutes -into- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC) -into- 3 sets: (build […]