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

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 sit-ups (20/14)20 Lateral hops Movement ConsiderationsWall Ball Throws – Modify to a wall ball thruster if you find the throw too difficult.Power Cleans – Modify to 20 wall ball deadlifts... 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 of 225 Meter run down & back (Partner A & B)50 Meter run down & back (Partner A & B)75 Meter run down & back (Partner A & B)100 Meter... 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 DownPigeon stretch (1 Minute each leg)Seated shoulder extensions (20-30 Seconds)Foam Roller Hip Flexor Stretch (follow video)

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 Strict presses10 Meter broad jump8 Bent overs rows8 Strict presses10 Meter broad jumpEtc…Each round increase the number of repetitions by 4.The broad jump is down 10 meters AND back 10... Read More