Monthly Archives: May 2021

GENERAL WARM-UP Mobility :30 Pike Stretch :30 Samson Stretch (each side) :30 Child’s Pose :30 Laying Shoulder Stretch (each side) Activation Inch Worm to Active Spiderman (1:00) WORKOUT OF THE DAY “LET IT BURN” On the 3:00 x 10: 15/12 Calorie Row 12/9 Calorie Assault Bike (or 15/12 Erg) Score = Total time it takes […]

WORKOUT OF THE DAY “MURPH” For Time (w/ 20/14 weight vest) 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile Run Start and finish with a 1-Mile run. Partition the Pull-ups, Push-ups, and Squats as needed. If you’ve got a twenty pound vest or body armor, wear it. Score = Total time to complete the […]

GENERAL WARM-UP Get Hot 5:00 AMRAP 10 Jumping Jacks 8 Step Ups 6 Ring Rows (or Bent-Over Row) 4 Push-Ups 200m Run Mobility :45 Each Side of Couch Stretch :45 Each Side of Pigeon Pose on a Box WORKOUT OF THE DAY “COACH THURSDAY” AMRAP 14 2, 4, 6, 8, 10…. Box Jump Over (30/24″) […]

GENERAL WARM-UP Get Hot :30 – :20 – :10 Bike Straight Leg Sit-Up Push-Ups Activation 1:00 Samson Stretch (:30 each side) :30 Laying Shoulder WORKOUT OF THE DAY “MEMENTOES” 3 Rounds For Time: 36/24 Calorie Assault Bike 24 Toes to Bar 12 Jerks (185/135) COOL-DOWN Recovery 100m walk. Group Stretch: Have members pick 5 of […]

GENERAL WARM-UP Get Hot/Mobility 1:00 Row :30 Single-Unders (alternate between right, left, both feet) :30 Samson Stretch (each side) 1:00 Squat Therapy Reps :30 Jump Rope Speed Steps :30 Row (increase speed every :10) 1:30 Squat Hold WORKOUT OF THE DAY HANG IN THERE” On the 4:00 x 5 Rounds: 50 Double Unders 300/250m Row […]

GENERAL WARM-UP Activation & Get Hot 2:00 Bike (moderate – 45-55 RPM Assault Bike) (75-85 RPM Bike Erg) :20 PVC Good Mornings :20 PVC Strict Presses 1:00 Bike (moderate-hard – 65-75 RPM Assault Bike) (85-100 RPM Bike Erg) :20 Glute Bridges :20 Push Up to Down Dog :30 Bike (hard – 80+ RPM Assault Bike) […]

GENERAL WARM-UP Mobility 1:30 Squat Hold Activation :20 Active Samson Stretch (each side) :20 Leg Swings (each side) :30 Arm Circles (double arm) :30 Push-up to Down Dog Get Hot 5-4-3-2-1 Ring Rows (or Single DB Rows) Air Squats Push-Ups Straight Leg Sit-Ups WORKOUT OF THE DAY  “WIDE AWAKE” 21-15-9: Power Snatches (95/65) Chest to […]

WARM-UP (Due to the length of the workout, we will use the Squat, Push-Up and Pull-Up for the General Warm-Up) 5:00 AMRAP 3 Squat Therapy Reps (slow and controlled) + 5 Squats (faster) 3 Push-Up to Down Dog Video 1 Strict Pull-Up + 2 Strict Pull-Ups + 3 Kipping Pull-Ups Pull-Ups can progress to Chest-to-Bar […]

WARM-UP (Today, we’ll get hot, have a little fun…and then stretch/activate) Get Hot! Fish Game (4:00) Mobility :30 Spiderman & Reach (each side) Video :30 Inchworm to Push-Up Video Activation Barbell Warm-Up Video WORKOUT OF THE DAY “DOWN TO CLOWN” For Time: 500/400m Row 21 Power Cleans, 21 Push Jerks (135/95) 500/400m Row 15 Power […]

WARM-UP Run 400m – as a group (Bike 800m) 10 Lunge Steps (in-place) 10 Air Squats 10 Sit-Ups Run 200m – as a group (Bike 400m) WORKOUT OF THE DAY “ICHABOD CRANE” For Time: Buy-In: Run 1 Mile 200m Walking Lunge Holding Medball 150 MB Front Squats (20/14) 100 Overhead Medball Sit-Ups Demo Cash-Out: 800m […]