WARM-UP • 10m walk on toes forward and backwards • 10m walk on heels • 10m walk – feet turned out • 10m walk – feet […]

MONDAY WARM-UP 3:00 Machine (easy pace) -into Burgener Warm-Up (Clean) * Perform 5 reps at each movement -into 3x High Hang Clean + 3x Hang Clean […]

“CRUEL GAMES” Teams of 2: 12:00 AMRAP 2000/1600m Ski (or Row) – shared between partners Max V-Ups (or abmat sit-ups) – one athlete works at a […]

WARM-UP Banded Glutes and Shoulders -into- Every 1:00 (8:00): 10 Plate Hops 5 Dumbbell Deadlifts (Light) 2 Up Downs WORKOUT PREP 2 sets: 20 sec. Erg […]

WARM-UP Banded Shoulders -into- 3 sets: 5 Roll and Reach 10 Alternating V-Ups 10-second Hand Stand Hold 10 Single Arm Dumbbell Shoulder Press (each) STRENGTH Shoulder […]

WEDNESDAY,  Oct  11 ,  2023 WARM-UP 2:00 Machine -into- Banded Glutes -into- 3 sets: 30-seconds Single Unders 3 Deadbugs 5 Deadlifts (empty bar) 5 Hang Muscle […]

WARM-UP Hinshaw Warm Up WORKOUT PREP 3 sets: 100m Run (build in pace) 6/5 Calorie Erg (build in pace) 1 Zombie Rope (build in progression) “THE […]

WARM-UP 3 sets: • 20 Plate Toe Touches • 5 Up Downs • 10 PVC Pass Throughs • 5 PVC Overhead Squats -into -3 sets (Empty […]

“YOU CAN’T SIT WITH US” Teams of 2 – 3 Rounds: 40 Dumbbell Thrusters (22.5s/15s) 40 Double-Unders 40 Burpee Box Step-Ups (24/20) 40 Pull-Ups ** One […]