Warm-Up:3 Rounds30 Seconds EachKettlebell Deadlifts (Between Legs) Air Squats to Medicine Ball Single Arm Kettlebell Bent Over Rows (15 Seconds Each Side) Push-up to Down Dog  Performed With Lighter Kettlebell Mobility:Child’s Pose on Ball: 40 SecondsKettlebell Ankle Stretch: 30 Seconds Each SideSquat Hold with Kettlebell: 40 Seconds Workout of the Day:“Free Agent”6 Rounds For Time:200 Meter Run21 Wallballs…

Warm-Up:30 Seconds EachSingle Unders Active Spidermans Single Unders Lateral Squats Single Unders Mountain Climbers Fish Game on Concept 2 RowerClick Here for more info and rules of the Fish Game Mobility:Couch Stretch: 90 Seconds Each SidePigeon Pose: 90 Seconds Each Side Workout of the Day:“Repeat After Me”AMRAP 5:21 Double Unders9 Burpees Directly Into… AMRAP 5:Max Meter Row Directly Into… AMRAP 5:21…

Warm-Up:30 Seconds EachActive Samson Active Spidermans Alternating Bird Dogs  Down Dog Good Mornings Romanian Deadlfits  Lateral SquatsElbow Rotations Back Squats  Push-up to Down Dog Strict Press and Reach Front Squats  Mobility:Front Rack Stretch: 40 SecondsBarbell Ankle Stretch: 40 SecondsWarrior Squats: 40 Seconds Strength:Barbell ComplexBuild to a Heavy Complex: 2 Power Cleans2 Front Squats2 Push Jerks Workout of the Day:“Snickers”For time 30-20-10:Power CleansFront SquatsPush…

Warm-Up:400 Meters Easy  30 Seconds EachActive Samson Hollow Hold Alternating Step Back Lunges  Inchworm to Push-ups Arch Hold Box Step-ups (Lower Box)  Russian Baby Makers Straight Leg Sit-ups Box Step-ups (Higher Box)  Mobility:Childs Pose on Box: 30 SecondsUp Dog: 30 SecondsPike Stretch: 30 Seconds Workout to the Day: “Goodie Bag”For Time: 800 Meter Run50/35 Calorie Assault Bike40 Toes to Bar200 Meter Wreck…

Warm-Up:30 SecondsEasy Row Glute BridgesDown Dog Moderate Row Glute Bridge Walkouts Shoulder Taps Faster Row Single Leg Glute Bridges (15 Seconds Each) Push-up to Down Dog Barbell Warmup5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats  Mobility:Wrist Stretch: 40 Seconds Each DirectionOverhead Stretch on Wall: 1 Minute Workout of the Day:“Catch & Release”On the 4:00 x…

Warm-Up:30 SecondsEasy Bike PVC Pass ThroughsActive Spidermans  Moderate Bike PVC Overhead Squats Active Samson + Air Squat  Faster Bike PVC Pass Throughs (More Narrow) Push-up to Down Dog Snatch Biased Barbell Warmup5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats Strength:Power SnatchBuild to a Heavy Single Workout of the Day:“Hot…

Warm-Up:AMRAP 5:100 Meters of “Rowling” x10 Mobility:Couch Stretch: 1 Minute Each SideChild’s Pose on Kettlebell: 30 Seconds Workout of the Day:“Tee Time”5 Rounds:20 Kettlebell Swings (70/53)35 AbMat Sit-ups500/400 Meter Row After Party:Cool Down10-15 Minutes of Stretching & Rolling Recommended Targets: Lats Upper Back Glutes Quads

Warm-Up:30 SecondsGlute Bridges Front Plank Single Leg Glute Bridges (Right)Alternating Bird Dogs Single Leg Glute Bridges (Left) Front Plank to Push-up Plank Scap Pull-upsRing Rows or Strict Pull-ups  Barbell Warmup5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats  Mobility:Barbell Ankle Stretch: 1 MinuteBarbell Front Squat Hold: 1 Minute Workout of the day:“Rest Stop”AMRAP 5: 600…

Warm-Up:30 SecondsActive Samson Down Dog PVC Pass Throughs  Box Step-ups (Lower Box) Push-up to Down Dog PVC Pass Throughs  Box Step-ups (Higher Box)Inchworms to Push-upPVC Pass Throughs  Barbell Warmup5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Mobility:Child’s Pose on Box: 40 SecondsFront Rack Stretch on Box: 40 SecondsWrist Stretch on Box: 40…

Warm-up:“2k Row”Row 2 Minutes Easy  “Core Cash Out”3 sets10 Rower Pike Ups20 Flutter Kicks30 Second Hanging L-Sit Line DrillsHigh Knee Karaoke Over the HurdleKnee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg)Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast Feet Mobility:Ankle Rocks:…

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