Warm Up: 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ DL 15mins "Ab Ripper X" 10-1 T2B/T2 Rings 150m row btw sets 2min Rest 10-1 Tuck Ups Cal Row Extras: 4x10 Reverse Hyper 3x15 GHD Sit ups ...
Warm Up: Old Man :30 seated quad stretch-R :30 seated quad stretch-L :30 Pigeon R/:30 Pigeon L :15 JJ/ASQ/Burp/ Jump Sqt "Stop, Drop, & Roll" 50 RKBs(M) 50 Push ups 50 Banded Russian Twists 50 CL/J (L-M) 50 Explosive KB DL(M) 50 sidekick throughs -FT- E2M-5/3 Bike Cal Extras: 5-5-5+ Bench 4x10 Dips 7x3 Weighted pull ups ...
Warm Up: Mini Band Squat Series* 10 kicks forward/side/back -each side X2 30 ASQ-banded Strength: 5-5-5+ BSQ 15mins "Busting at the Seams" 10 R Back Rack Split Squat 10 Cal Ski 10 L Back Rack Split Squat 20 Wall Balls :60 Rest 5RFT Extras: 3x12 Cyclists Squats 3x15 GHD Sit ups ...
Warm Up: :15 Jumping Jacks :15 MedBall Clean :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "Papercut" 1 MUs/Burpee Pull Ups 2 Dball to shoulder 4 Wall Balls (H) 8 V-ups 20min AMRAP Extras: 4x10 Dips 7x4 W. Pull ups Crossover symmetry ...
https://www.youtube.com/watch?v=DpOcALGNuz8&feature=youtu.be Warm up: 3 DL+3 HPCL+3 FSQ+3 Presses 10 Banded Face pulls 6 Lunges 3 Strict Burpees 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ FSQ 15mins "Crawling" +1 rep each round DBL KB Reverse Lunge (1R/1L=1) DBL KB Alt Row (1R/1L=1) 20 DUs after each round 5min AMRAP Extras: :20/:10x8 KB Sumo DL :20/:10x8 GHD Sit Ups ...
Warm Up: :20 Ski :10 Bottom Up KB Hold-R :20 BW Lungester :10 Bottom Up KB Hold-L X4 Banded Pull apart series "In the End" 3:00/1:00 x5 5 Cal Ski 7 PSN (Very Light) 9 Box Jumps Recommended (75/55) Extras: 10 TGU Crossover Symmetry ...
Warm Up: 4 Step ups 16 Flutter kicks 4 Goblet Curtsey Sqt 16 Jumping Jacks 4 Burpees 6mins Strength: 5-5-5+ DL 15mins Add 10# from last week if 5+ On last set -10% if last set was under reps "Points of Authority" OTM-12min ALT Odd: 6 KB Step Ups (H) 8 Cal Row Even: 10 T2B+ 10 Tuck Ups Extras: E2M x4 100’ Dball...
https://www.youtube.com/watch?v=CX2Qpb5qBnY Warm Up: Old man KB Flow Warm Up(video) "Cure For The Itch" Min1: R -Side Complex Min2: L-Side Complex Min3: 12/9 Bike Cal Min4: 45 DUs Min5: Rest x5 Single KB Complex: Swing CL FSQ Cossack Squat Extras: 5-5-5+ Bench 3x15 GHD Sit ups 3x15 Kneeling Oblique twists ...
Warm Up: 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ BSQ-15mins Add 10# from last week if 5+ On last set -10% if last set was under reps "Fran" 21-15-9 Thrusters (95/65) Pull Ups -FT- 10min Time Cap Extras: 4x10 Dips 1x100 Banded Facepulls 3x15 Reverse Hyper ...
Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 “Klepto” 27 Box Jumps 20 Burpees 11 Squat CL (145/100) 4RFT Repeat 12/20/14* ...