WARM-UP 3:00 Row -into- 3 sets: 30-second Single Unders 10 Box Step Ups 10 Alternating V-Ups STRENGTH 3 Rounds: • 3 Single Arm KB Snatch left […]

WARM-UP 2 sets: 1:00 Run 1:00 Jump Rope -into- 8:00 AMRAP: 1x50ft Shuttle Run 5 Overhead Squats 5 Power Snatches 3 Squat Snatches (building in weight) […]

WARM-UP Banded Shoulders -into- 10:00 AMRAP: :30 sec Row 5 Knees to Elbows :10 Handstand Hold 4 Box Step Ups (each side) 2 Zombie Climbs WORKOUT […]

WARM-UP Banded Glutes -into- 3 Rounds (each): Partner Rowling – 100m *Penalty is over/under number in Air Squats STRENGTH Every 2:00 (10:00): 5 Back Squats Start […]

WARM-UP Banded Shoulders + Glutes -into- 6:00 AMRAP: • 5 Tempo Air Squats • 5 Kip swings on Rings • 5 Hand Release Pushups • 3 […]

“POTATO SALAD” Teams of 4 – 4 Rounds for time: 30 Synchro(x4) Air Squats 20 Synchro(x2) Wall Balls each 10 Synchro(x4) Push Ups Rest 1 minute […]

WARM-UP Banded Glutes -into- 3 sets: 10 Box Step Ups 3 Deadbugs (get it right) 30-Second Plank 5 Back Squats (Build in weight, stay light) STRENGTH […]

WARM-UP Banded Shoulders + Glutes -into- 6:00 AMRAP: 30-second Erg (Air Bike) 10 V Sit-Ups 8 Alternating Dumbbell Snatches (light weight, practice the transition) WORKOUT PREP […]

WARM-UP Banded Shoulders -into-6:00 AMRAP: 5 Step Back Lunges (each side – build across) 3 Inch Worms 3 reps of Half-Wall Walks with 5-sec hold at […]