May 2020

Warm-up3 Rounds:10 Deadlifts5 Strict Press2 Shuttle Runs (10 Meters) MobilityCalf stretch Wrist stretchChild’s pose Workout“Postponed”20 Minute AMRAP:20 Wall ball throws (20/14)10 Power cleans (135/95)20 Weighted... Read More

Warm-up3 Rounds::20 Seconds easy run:20 Seconds moderate run:20 seconds fast run10 Meter shuttle runs Dynamics (see video)FrankensteinsTip toe walkHeel walkHigh knees Workout “Tango”8 Rounds: teams... Read More

Warm-up400 Meter runDynamicsSamsonsInch wormsKnee hugsTebows Workout“Hump Day”Complete 300 Meters For Time:2 Lunges + 1 burpeeEvery 75 meters perform 35 sit-ups.Finish the workout with sit-ups. Cool... Read More

Warm-up1 Round:200 Meter run10 Push-ups to down dog10 Deadlifts DynamicsSpend 30 seconds on eachTebowsInch wormsSamson Tip toe walk Workout“Donkey Kong”10 Minute Ladder:4 Bent overs rows4... Read More

Warm-up1 Minute double under practice5 Hollow/arch transitions5 Strict press “Hiccup”Tabata8 Rounds (each):20 Seconds work, 10 seconds restFlutter kicksPush-upsG2OHDouble undersScore = total reps Cool DownCalf stretch... Read More

Warm-up3 Rounds:100 Meter run10 Air squats5 Push-ups to downward dog Workout“Den”10-9-8-7-6-5-4-3-2-1Double dumbbell clusters (50s/35s)200 Meter run Cool DownThread the needle (30 Seconds each side)Book open... Read More

Warm-up200 Meter run Dynamics5-6 Repetitions of eachInch wormsKnee hugsToe tucksTebow with a twist Workout“Radar”For Time:400 Meter run9-12-15Double dumbbell deadlifts (50s/35s)Lateral burpees over Dbs800 Meter run15-12-9Double... Read More

Warm-up5-10 Repetitions of each movement (see video for demonstrations)Arm circles (each direction)Forward & backward arm swingsShoulder rolls Neck rolls “Cowboy”20 Minute AMRAP:Farmer carry (53s/36s)25 Sit-ups... Read More

Warm-up2 Rounds:1:00 Minute jump rope5 Deadlifts5 Elbow rotations5 Front squats5 Strict presses Workout“Macho Taco”5, 3 Minute AMRAPs:BUY-IN60 Double unders20 jumping lunges-then as many rounds as... Read More

Warm-up200 Meter run DynamicsSamsonsInch wormsSide lungesTebows Workout“The Last Dance”23 Minute Ladder: teams of 22 Push-ups2 G2OH1 Suicide run (Partner A)4 Push-ups4 G2OH1 Suicide run (Partner... Read More