Warm up – 1x: Full court bear crawl >< + Crab walk >< – 5 min: Cross body lateral raise x 10/10 + 2 wall walks + deck squat x 5 – 5 min:  DB Strict press x 12 + Slider pikes x 8 + superman pull downs x 10  Strength Continuous work for 15 minutes – Barbell push press x 5 – Half kneeling Front Rack/Band pull x 10/10 – Feet elevated side plank dip x 10 + 20s hold on last rep – Back to wall dual DB Curls x 10 – SA Banded kick back x 12/12 (controlled speed) Work Team 4k ski  – 1 KB must remain in suitcase hold. Cannot touch the ground. Team burpee penalty ..read more

Warm up 5 min: Leg swings x 10/10 + Hurdle walks >< + prone scorpion x 4 5 min: Banded walks x 12/12 + 6 pt. banded kick backs x 10/10 + banded squats x 10  Frog stretch x 2 minutes  Strength Pt. 1: 10 minutes: Hip Thrusts x 8 + Goblet position lateral lunges x 8 total + KB Squat jump x 8 (be explosive)  Pt. 2: Deadlift: 5-5-5-5 Work With a partner:  – 50 cal ski (100 cal bike if needed) – 50 Dual KB Cleans – 50 Wtd walking lunges – 25 DB Burpee to stand -40-40-40-20 – 30-30-30-15 – 20-20-20-10 – 10-10-10-5 ..read more

Warm Up – Blue awning run  10 minutes: Push ups x 8 + Side v-ups x 10/10 + Dead hang x 30s + band pull aparts x 15 – Blue awning run  Strength ~20 minutes:  – Barbell bench press x 8-10 – Heavy farmer carry >< x 2 – Chin ups x 8 (wtd if possible) –  DB Z Press x 12 – Wtd. side bends x 12/12 Work 1. 3x: 1 minute row sprints 30s Rest Remaining time:  2. Sit up to throw x 10 + Renegade row x 6 + box dips x 8-10 ..read more

Warm up – walking/wtd calf scoops > + inch worms > + forward lunge rotations < – Duck walk > + Duck hop < + feet wide hinge rotation x 4 – tip toe air squat x 10 + pogo hops in place x 20s + split jumps x 10 Strength – Bulgarian split jumps x 10/10 + Deficit KB RDL x 8-10 (stand on plate) + partner banded back pedal >< – Front Squats: 4-4-4-4 (2s pause at bottom of each rep)  Work 30/30: – DB Thrusters – Plank cross body toe touch – Box sprints – bent fly (arms wide)  ..read more

Warm up 6 minutes: Push up w/step through x 4 + swimmer claps x 10 + wtd. Arm circles x 10/10 2) 6 minutes: 15s 90 degree hang from bar + 10 x slam ball slams + alt. KB press x 12 Strength 1. Hang power clean positions overview 2. Hang clean work (complex style):  – Pos 1 > Pos 2 x 3- Pos 1 > Pos 2 > high pull  x 3- Hang power clean x 3- Shoulder to OH x 3 Work – Cal ski x 10- DB Curls x 10- DB lateral raises x 10 – Bike x 20 cals- DB Bent Row x 10- Dual DB Sit ups x 10 – Mountain climbers x 20 – KB OH Carry R></L><- Alt. Push ups on yoga bl ..read more

Warm Up – Island run – Dynamic  – Foot elevated stretch x 1m/1m – Dead hang x 2 minutes Strength We will spend time in the first two sections before moving to third. – Wide stance RDL + wide split forward lunges x 8/8 – Barbell z-press x 8-12 + 5 SLOW pull ups 3 weight drop set of DB Bench Press Work – 200m Row + 10 KB Swings + Bear crawl >< – 200m Ski + DB curl to press x 10 + yoga block v-ups x 15 – Blue awning run + plate OH Walking lunges x 12 + plate push >< x 2 ..read more

Don’t let things that aren’t important take your energy. Warm up – 1x: Full court bear crawl > + skips < + full court crab walk > + Pogo hops < – 2x: Full Court side shuffle >< + Full court sprint out (50%) >< – 3x: 20s: Dead hang + Wall Facing HS Hold Strength 2 sets of each then back to top for 1 set of each if time allows 1. Heavy Heels Elevated goblet squats x 8-10 + KB OH carry >< 2. Plank pull (one hand on yoga block) x 10/10 + SL Controlled lowering on box x 5/5 3. 30s DB Thrusters (moderate/heavy) + 30s elbow plank up/downs (use a mat for you ..read more

Thursday Warm up – 1 minute of jumping jacks! – 2 minute Elbow plank partner slam ball push x  –  2 minute FLR w/knee to elbow – 6 minutes: KB Swings x 5 + Air squats x 15 + Toe tap push ups x 8  Strength 12 minutes:  – Suitcase carry w/upside down hold > switch hands then <- DB behind head triceps ext x 12- cross body banded crunch x 12 Then, 3-4x: – Hang power cleans x 5 + Push Jerk x 2  Work 1. Individual 3k bike for time 2. 5 minutes: Slamball slams x 10 + push ups x 10 + side plank dips x 10/10 3. 5 minutes: Burpees x 5 + sprinter lunges ..read more

Warm Up 8 minutes: Banded pass through x 10 + Banded OHS x 10 + Band OH Forward lunge stretch x 20s/20s + Supine scorpion x 4 – Couch stretch x 1m/1m – Frog stretch x 2 minutes  Strength 10 minutes:  – Barbell step back lunges x 10 total – Banded knee lifts x 12/12 – Half kneeling banded upward chops x 10/10 (cut off 38 min after) – Front squats: 5-5-5-5 Work Partner 3k Row (15 pulls each turn) – Every 2 minutes complete the task then return to your rower until your meters are reached. Alternate between tasks (only 1 at a time). Both partners can move at the same time ..read more

Warm up -2x: 30s squats + 30s squat hold + 30s Push ups + 30s hold – 2x: A-skips >< + B-skips >< + hop to hip swivel > + punter kicks < + SL Hop R > + SL Hop L < – Light plate OH Forward lunge stretch x 90s/90s Strength – KB RDL > Clean > Press x 5/5 + SL suitcase hold on mat x 20s/20s + toe raises x 20s + elevated calf raises x 20s + kneeling plate OH Side bends x 12 Work Continuous work: – Row x 500- Wtd. Walking lunges x 16- Wtd. RDL x 12 – Bike x 1000- KB Swings x 20- Hamstring slider curls (both feet on 1 slider) x 15 – Ski x 500- Dual DB Sq ..read more