Warm up – 2 min FLR shoulder taps, slow and controlled.  – Push ups x 8 + Band pull apart x 10 + pigeon up/down on bench x 30s/30s – Steady pace ski x 150m + active hang x 20s + step back lunges x 12 alt.   Strength – Seated wide grip band pulls x 12 + DB Together Press (quick reps) x 12 + Hinge shoulder combo x 8 – Bench elevated DB Press temp 3|3|3|0 x 6 + Half kneeling Pull/Press x 6/6 + Slider pikes x 10 Work 10-12 minutes: – Single DB Bear crawl >< (forward/backward) – Side v-ups x 12/12 – Dual DB Ground to OH x 8 – Rainbow slams x 12 Then: – Max rep p ..read more

Warm Up 2x: calf scoops > + figure 4’s < + hurdle walks >< 8 minutes: 6 pt. Knee rotations x 10R/10L + squat > hip lift > squat > stand x 5 + forward lunge hold x 30s/30s Strength 3x: KB Swings: 15 total in sets of 5 w/5s rest between sets + Banded GM x 12 (quick reps) + Single leg glute bridge on bench x 12/12 – Feet outside of shoulders hands inside of legs deadlifts: 5-5-5-5 – Focus on SLOW LOWERING 3s. Work 1. 2x: Farmer carry >< x 2 + wide stance goblet squats x 8 2. 2x: Wide grip barbell RDL (not heavy) focus on bar staying close x 10 + Banded k ..read more

Warm up – 6 minutes: 3 cone bear crawl w/3 push ups at each cone + wtd. Bent fly x 12 + dead hang x 30s  – 6 minutes: Strict DB press x 10 + Side plank hold from hand x 30s/30s + slider push ups x 5/5 Strength – Triceps pull downs x 20 + DB supine forward raises x 10 + DB Pull over x 10  – 3-4 sets: Push Jerks x 4-6 + Wide grip pull ups x 6-8 Work 1. 4x: 40/20 Row sprints 2. 5 minutes – 10 reps each: Barbell Curls + Barbell High pull + Barbell press 3. 3 minute FLR ..read more

Warm up -2x: Hinge rotations x 4 + Hip lifts x 8 + Standing straddle floor touches x 10 – 8 minutes: Goblet squats x 8 (slow) + SL pogo hops x 20s/20s + hop to split lunge x 12 total  Strength – 3 way lunge x 5R/5L + Partner banded back pedal >< + Slider sprinters x 8/8 – FFE Step back lunge (wtd) x 8/8 + SL Hop R>/L< + Goblet squat with curl at bottom of each rep x 10 Work 1. 5 sets: >< Sprints x 2 (if needing to bike: 8rds 20/10 sprints/rest) 10 min EMOM – 3 DB burpees – 3 DB DL – 3 DB Thrusters – Hold dumbbells in Farmer carry position until it’s time ..read more

Warm Up – Guadalupe run 5 minutes: Bottom of squat plate lifts x 8 + dive bomber push ups x 5 + side plank dips x 10/10 Full court 2x: Skips >< + Bounding >< + Bear crawl >< Strength Pt 1: – Slider pull/push w/5 push ups at start and finish – Hanging side to side knee tucks x 10 – windmill x 3/3 Pt 2: – SA KB Swings x 10 (alt.) – Chin ups x 6 w/2s pause at top and bottom of each – Copenhagen plank x 20s/20s Work 30/20 x 4 – Z-Press – Bench jump overs – Med ball sit up to throw ..read more

Warm up –  Lateral lunges > + inch worms < – Hip lifts x 10 + Band pull apart x 15 – Shin box wave x 10 + 6 pt. Knee circles x 10/10 + band walks x 12/12 Strength complete each section for 3 sets: 1) FFE bulgarian split squats x 8-10 each side (slow and controlled) + lightly weighted lateral lunge x 10 alt.+  Backwards box push >< 2) Kickstand RDL x 8/8 + KB Squat jump x 5 > Broad jump (no wt) x 5 Work 1) 4x: 30/30 Bike sprints – share bike if needed – be fast getting on and off seat if sharing. 2) 8 minutes: Bear crawl plate push >< + Box ste ..read more

Warm up 6 minutes: Band raise > Pull apart x 10 + Plank wave push ups x 5 + Dead hang x 25s 6 minutes: DB Strict press x 10 + Superman pull downs x 10 + Ski x 150m Strength 2 sets of each – Continuous work for 15 minutes:  – 3 cone Press x 3 at each/OH Carry- Chin over bar hold x 20s – DB Triceps kickback x 12/12- single arm biceps curls x 8/8 – Bench elevated prone DB Rows x 10- Deficit push ups x 10 (3s eccentric each rep) Work 45/15 x 4 – Farmer carry  – DB Floor press – Row – Rest Then: 20/10 V-up/Knee to elbow hold ..read more

Warm up 1. 2x: Single leg bear crawl >< + plank position lateral walks >< + crab walks >< 2. 2 minute dead hang (on and off as needed) 3. Max rep push ups in 1 minute 4. Max rep squat jumps in 1 min Strength 45s at each section w/15s transition x 3 consecutive sets  – Weighted box step ups – Plate ground to OH  – Burpee to Stand with DB’s 45s at each section w/15s transition x 3 consecutive sets: – Continuous farmer carry >< – Wall sit with plate extended in front of body – Elbow plank up/downs Work 2 sets of each, then back to top 1. Blue awning ..read more

Warm up 12 minutes:  – Blue awning run – Calf scoops > + fig. 4 < – KB RDL x 8 – Dive bomber push ups x 5 – Goblet squats x 8   Strength 3x:  – 1 ¼ squats x 5 – Plank position DB Transfer x 10 – Kneeling biceps curls x 10 – Triceps pull downs x 12  Work With a partner:  2x: – Ski x 500 – 50 Goblet Squats 2x:  – 6 plate push >< – 100 Russian twists 2x:  – 500m Row – 50 Barbell shoulder to OH any way ..read more

Warm Up – 2 minutes at each: Row, Ski, Bike – 6 minutes: Supine scorpion x 4 + Hip lifts x 10 + banded GM x 10  Strength – Barbell hip thrusts x 10 + Lateral band walks x 12/12 + Banded knee lifts x 12/12 Complex: 4 sets with 1 minute of rest between each set. Challenge yourself with the weight! – Deadlifts x 5  – Hang power cleans x 5 Work 1.  – 3x: Dual KB Swing x 2 + Dual KB Clean x 2 + Dual KB FS x 2 – KB step back lunges x 16- V-up crunch x 12 2.  – Blue awning run  – Wall walk x 3 – slamball slams x 10  – Standing halo x 12 alt. reps (Brace t ..read more