Warm-up: 5/5 Scorpians :20 Up dog hold 5 Inchworms x 2 Workout 1: EMOM for 12:00 Min 1: 20 Seconds max rep arch rocks + 10 Bent BB or DB rows Min 2: 20 Second bottom of dip hold + 6/6 Alternating overhead DB or KB press Min 3: 20 Second max box jumps + 5/5 DB or [...]
Warm-up: 5:00 of Shoulder and hip tissue work, then 3 Sets of 5/5 Alternating pigeon 10 PVC overhead squats Workout 1: 12:00 Time Cap *DB or KB complex, try not to set them down until set is done. Rest as needed between sets, try and get in 4-5 Sets building in weight. 5/5 Renegade rows with push-up [...]
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: 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 [...]
Warm-up: 2 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms Workout 1: EMOM for 12:00 Min 1: 25 Seconds Right arm KB clean + 25 Seconds left arm KB clean Min 2: 12/12 Single arm KB rows Min 3: 6/6 seated single arm bottoms up KB press Min 4: 12 dual front rack KB squats [...]
Warm-up: 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Workout 1: 15:00 Time Cap :30- 1:00 Inverted hollow hold 5 Wall walks :45-1:00 deadhang (add weight if necessary) 10 Pull-ups 10/10 KB Russian step ups X 4, rest as needed Workout 2: AMRAP in 12:00, Partner workout, record max reps [...]
Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: EMOM for 16:00 Min 1: 10 KB or DB deadlifts (heavy) + 20 Seconds max box jumps Min 2: 10 KB or DB front squats + 20 Second bottom of squat hold Min 3: 10 DB or KB bench [...]
Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout 1: 15:00 Time Cap 12 DB or KB ground to shoulder (reduce 2 reps/round and add weight) 12 DB or KB shoulder to overhead (reduce 2 reps/round and add weight) 12/12 lateral throws to wall X 4 Rounds *Notes: Rest where needed, increase [...]
Warm-up 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Workout 1: EMOM for 16:00 Min 1: 5 Halting deadlifts Min 2: 6 DB split cleans Min 3: 10 DB bench press Min 4: Strict pull-ups to failure Workout 2: Intervals, complete each exercise before moving to the next. The last :10 rest go right into the [...]
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: EMOM for 12:00 Min 1: 15 Kettlebell swings (heavy) Min 2: 7/7 Reverse DB lunge to curl to press Min 3: 10/10 Chinese Rows Min 4: All out cardio of choice for 1:00 Workout 2: Tabata, complete [...]
Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: 15:00 Time Cap, 8-10 Reps of DB deadlifts (heavy) 6-8 Reps of Weighted pull-ups 6-8 Reps of DB Arnold press (heavy) X Multiple rounds until time cap, rest as needed Workout 2: AMRAP in 15:00 30 Cal row or [...]
Warm-up: 2 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout 1: EMOM for 12:00 Min 1: :20 Hold at bottom of DB bench press + 5-7 DB bench press (heavy) Min 2: :20 Hold at top of DB bent row + 5-7 DB bent row (heavy) Min 3: :20 Hold at bottom of [...]
Warm-up 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Workout 1: EMOM for 12:00 Min 1: :20 Max rep lateral hops + 5 Heavy barbell or dumbbell cleans from ground Min 2: :20 Max rep sit ups + 5 Heavy seated barbell or dumbbell military press [...]
