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 Push press Workout“Cindy Lou Who”15 Minute AMRAP:1 Round of strict “Cindy”1 Clean and jerk (155/105)1 Round of strict “Cindy”2 Clean and jerks1 Rounds of strict “Cindy”3 Clean and jerksEtc… Continue... 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 to bar1 Minute rest Movement ConsiderationsBox jumps – Modify this to a chair step-up if you don’t have a sturdy enough surface to jump on. Wall balls – The weight... 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 2 Partner A – Row for metersPartner B – 150 Meter kettlebell suitcase and waiter carry (53&36/44&26)Partners will switch once the carry has been completed.Score= total meters rowed Movement ConsiderationsRowing... 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 Minute walk MobilityThread the needle (30 seconds each side)Pigeon stretch (1 minute each side)

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 – 8 – 4Alternating dumbbell snatch (50/35)30 Double unders-Then-4 – 8 – 12 – 16 – 20Alternating dumbbell clean & jerks (50/35)30 Double unders Movement ConsiderationsAlternating dumbbell snatch & alternating... 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 – 2 Burpees + 4 Alternating Dumbbell hang cleansMinute 3 – 3 Burpees + 6 Alternating Dumbbell hang cleansMinute 4 – 4 Burpees + 8 Alternating Dumbbell hang cleansEtc…-Once you... 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 as needed 8 Rounds:100 Meter sprint100 Meter walk Cool DownCalf stretch (20-40 seconds each)Lateral calf stretch (20-40 seconds each)Medial calf stretch (20-40 seconds each)

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 from a seated position. You will lift your legs up and have your hands in front of you hips. See video. The goal is to hold for around 30 seconds.... 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 run40 Kettlebell swings (53/36)300 Meter run20 Kettlebell swings (53/36)100 Meter run Movement ConsiderationsKettlebell swings – Pick a weight that allows you to complete 10-20 repetitions while you’re TIRED. If you... 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 seconds each side) Workout“Saved by the Bell”18 Minute AMRAP:18 Reverse kettlebell lunges (53/36)18 Single arm kettlebell push press (9 consecutive each arm)54 Double unders Movement ConsiderationsReverse Kettlebell Lunges – The... Read More