May 2020

Warm-up3 Rounds:30 Seconds active sampson’s30 Seconds hollow hold30 Seconds push-up to down dog30 Seconds air squats Barbell Warm-up5 Deadlifts5 High pulls5 Drop cleans5 Strict press5... Read More

Warm-up3 Rounds:10 Air squats10 Candlesticks10 Strict Press (with wall ball) Workout“Phoenix”5 Rounds:1 Minute – Box jumps (24/20)1 Minute – Wall balls (20/14)1 Minute – Toes... Read More

Warm-upRow/run for 2 minutes DynamicsFrankenstein stretch (10-12 repetitions)Knee to chest (10-12 repetitions)Toe tuck (10-12 repetitions)Arm circles (30 seconds each direction) Workout“Upstream”20 Minute AMRAP: teams of... Read More

Warm-up2 Rounds:6 Shuttle runs (10 meters)10 Shoulder taps4 Samsons Workout “Jump Around”For Time:16 Rounds::20 Seconds jumping lunges:10 Seconds rest:20 Seconds sit-ups:10 Seconds rest Cool Down5... Read More

Warm-up400 Meter run DynamicsSamson stretch (6 repetitions)Inch worms (3 repetitions)High knees (10 meters down)Karaoke (10 meters down and back) Workout“Pitfall”For Time:20 – 16 – 12... Read More

Warm-up5 Minutes AMRAP:100 Meter run6 Bird dogs10 Sit-ups Death By EMOM15 Minute CapMinute 1 – 1 Burpee + 2 Alternating Dumbbell hang cleans (50/35)Minute 2... Read More

Warm-up200 Meter run DynamicsLeg swings (20 repetitions each)Hip circles (10 each direction)Dynamic pigeon stretch (10 each side)Bootstrappers (10 repetitions)Workout“Runaway”20 Minute Clock:Run for max distance. Rest... Read More

Warm-up3 Rounds::30 Second plank10 Sit-ups10 Air squats Workout“Up”5 Rounds: not for timeMax L-sitMax push-ups30 Jumping air squats Movement ConsiderationsL-sit – This movement will be performed... Read More

Warm-Up400 Meter run DynamicsSamson stretch (6 repetitions)Over the hurdle (8 repetitions)Knee to chest (8 repetitions)Figure four (8 repetitions) Workout“Gorilla Glue”For Time:60 Kettlebell swings (53/36)500 Meter... Read More

Warm-up3 Rounds:10 Reverse lunges (no weight)5 Push-ups to down dog:30 Seconds of jump rope MobilitySpider man lunge stretch (30 seconds each leg)Wall tricep stretch (30... Read More