Warm-up: 5/5 Scorpions :20 Up dog hold 5 Inchworms x 2 Workout 1: EMOM for 12:00 Min 1: 10 Dumbbell or Dual KB clean and jerk Min 2: 12 Single Arm/Leg RDL (right arm KB/right leg back) Min 3: 12 Single Arm/Leg RDL (left arm KB/left leg back) Min 4: 10/10 Renegade row with rotation *Notes: Keep the weights moderate, focus [...]
Warm-up: 5:00 of Shoulder and hip tissue work, then 2 Sets of 5/5 Alternating pigeon 10 PVC overhead squats Workout 1: EMOM for 12:00, go heavy Min 1: 8 Dual KB clean and jerk (from the ground) Min 2: 8 Single Arm/Leg RDL (right arm KB/right leg back) Min 3: 8 Single Arm/Leg RDL (left arm KB/left [...]
Warm-up: 2 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Workout 1: EMOM for 12:00 Min 1: Right Arm Kettlebell Overhead/Left Arm Farmer Carry Walk x Max distance in :50 Min 2: Left Arm Kettlebell Overhead/Right Arm Farmer Carry Walk x Max distance in :50 Min 3: Alternating bent rows x 8/8 (heavy) Min 4: [...]
Warm-up: 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Workout 1: Tabata, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :20 Max rep double-unders :10 Rest X 8 Sets :20 Max rep butterfly sit-ups :10 Rest X 8 :20 Max [...]
Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: 12:00 Time Cap AMRAP in 3:00 7 DB push press 7 Burpees 7 Box jump Rest 30 Seconds X 4 *Rest after 3:00 of work (go hard for 3:00 straight!) Then pick up where you left off the next [...]
Warm-up: 2 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout 1: Intervals, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :30 Max rep KB halos clockwise :10 Rest X 4 :30 Depth squats (hold a KB or DB with straight arms between legs, [...]
Warm-up 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Workout 1: EMOM for 12:00 Min 1: 30 Seconds max rep Candlesticks + 5 Front or Back squat Min 2: 30 Seconds max rep floor wipers + 30 Second max rep flutter kicks Min 3: 30 Second max rep shoulder taps (feet elevated) + 5-7 Strict overhead [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Workout 1: Tabata, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :20 Max cal row :10 Rest X 8 Sets :20 Max cal bike :10 Rest X 8 :20 [...]
Warm-up: 2 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence Workout 1: With a continuous clock. :30 DB box step ups right leg :30 DB box step up, left leg :30 Max cal row :30 Push ups :30 Rest x 4 Rounds *Notes: Move from one movement to the [...]
Warm-up: 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Workout 1: Intervals, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :30 Max rep dual DB or KB deadlift high pulls :10 Rest X 4 :30 Max box runners :10 Rest X 4 [...]
Warm-up: 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Workout 1: 12:00 Time Cap 20 Cal bike 15 Wall ball sit ups 10 DB or KB push press X 5-6 rounds for time Workout 2: Intervals, complete each exercise before moving to the next. The last :15 rest go right into [...]
Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: Tabata, complete each exercise before moving to the next. The last :10 rest go right into the next exercise :20 Max Distance burpee broad jumps :10 Rest X 6 Sets :20 Max rep single arm TRX body rows (3 [...]
