WARM-UP 30 Seconds Each Box Step-Overs (20″) Single Arm Dumbbell Deadlifts (15 Seconds Each Side) Frog Hops Single Arm Dumbbell Russian Swings (15 Seconds Each Side) Inchworm to Push-up Single Arm Dumbbell Push Press (15 Seconds Each Side) Burpee Box Jump Overs (20″) Single Arm Dumbbell Snatches (Switch Hands On Floor) WORKOUT OF THE DAY […]
WARM-UP 30 Seconds Each Jumping Jacks Glute Bridges Lateral Hops Over Barbell Alternating Bird Dogs Max Height Vertical Jumps (In Place) Down Dog Single Unders Active Samson Double Taps Jumping Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY […]
WARM-UP 7 Minutes For Quality 1 Minute Row 1 Minute Inchworm to Push-up 1 Minute Wall Squats 1 Minute Shoulder Taps 1 Minute Single Leg Glute Bridges (30 Seconds Each Side) 1 Minute Straight Leg Sit-ups 1 Minute Row MOBILITY Couch Stretch: 90 Seconds Each Side Turn Back Stretch on Wall: 1 Minute Each Side […]
WARM-UP Bike Warmup 2 Minutes Easy-Moderate 30 Seconds Each PVC Around the Worlds (15 Each Each Direction) PVC Pass Throughs PVC Overhead Squats PVC Sotts Press PVC Arch Hold PVC Hollow Hold Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch […]
OPEN 21.1 For Time: 1 Wall Walks 10 Double Unders 3 Wall Walks 30 Double Unders 6 Wall Walks 60 Double Unders 9 Wall Walks 90 Double Unders 15 Wall Walks 150 Double Unders 21 Wall Walks 210 Double Unders Time Cap: 15 Minutes
WARM-UP 6 Minutes For Quality 1 Minute Row or Bike 1 Minute Push-up to Down Dog 1 Minute Side Plank (30 Second Each) 1 Minute Single Leg Glute Bridges (30 Seconds Each) 1 Minute Sit-ups 1 Minute Wall Squats MOBILITY Wall Twist: 1 Minute Each Side WORKOUT OF THE DAY “kindERGarten” On the Minute x […]
WARM-UP 45 Seconds Each Easy Bike Active Samson Active Spidermans Moderate Bike Box Step-ups (Low Box) Inchworm to Push-up Faster Bike Box Step-ups (Workout Height) Lateral Hops Over Dumbbell MOBILITY Couch Stretch: 1 Minute Each Side WORKOUT OF THE DAY “Quicksand” 5 Rounds x AMRAP 3: 12 Single Dumbbell Box Step-ups (50/35) (24″/20″) 8 Burpee […]
WARM-UP 30 Seconds Each PVC Straight Leg Swings (15 Seconds Each Side) PVC Around the Worlds (15 Seconds Each Side) PVC Lat Stretch PVC Cuban Press PVC Pass Throughs PVC Overhead Squats PVC Sotts Press PVC Arch Hold PVC Hollow Hold PVC V-Ups Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 […]
WARM-UP Row Warmup 1 Minute Easy 40 Seconds Moderate 20 Seconds Moderate-Hard 30 Seconds Each Jumping Jacks Down Dog Single Unders Shoulder Taps Double Taps Single Leg Glute Bridges (30 Seconds Each) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY […]