WARM-UP 2 sets: 10 Banded Fire hydrants (each) 10 Banded Squats 20 Line Hops -into- 6:00 Amrap: 1x15m Shuttle Run 5 Deadlifts (empty bar) 5 Front […]

WARM-UP 3 sets: 10 PVC Pass Throughs 10 Banded Face Pulls 10 Banded Fire Hydrants -into- 3 sets: 3 Inch Worms 10 Hang Alternating Dumbbell Snatch […]

Saturday Chipper Team of 6 100 Tyre Flips 80 Air Squats 60 Push Ups 400m Carry 20 Ring Muscle/BMU 400m Carry 60 Push Ups 80 Air […]

WARM-UP Banded Glutes + Shoulders -into- 8 min AMRAP: 4 Front Squats 4 Shoulder Press 20 Single Unders 10 Alternating V-Ups WORKOUT PREP 3 sets: 2 […]

WARM-UP Burgener Warm Up x2 (Snatch) Perform 5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or […]

WARM-UP 8 min AMRAP: :30 Erg :30 Jog 5 Heel to Toe Rocks 5 Up-Downs to 6 inch Target WORKOUT PREP 1 set: 2 Burpee to […]

WARM-UP 3 Rounds: 20 Banded Side to Side Step 10 Banded Glute Bridges 10 PVC Pass Throughs -into 6:00 Amrap: 5 Front Squats (empty bar/slow and […]

WARM-UP 3 Rounds: • 10 Banded Pull Aparts • 10 Banded Shoulder Press -into- 6 min AMRAP: • 5 Wall Balls Front Squats • 5 Wall […]

Teams of 3: 60 pull ups 250m run 9 rope climbs 250m run 60 power snatches 35/50 500m run 60 power snatches 35/50 250m run 9 […]