Benchmark and Partner Workouts

Register Here FRIDAY 2/7 **WARM-UP** AMRAP x 7 MINUTES 10/7 Cal Row 10 Alt. Samson Lunge Stretches 20 Mountain Climbers (Control…not sloppy!) 10 Up-Downs 7 Hand release Push-ups   POST WORKOUT SKILL 3 SETS* 2:00 Max Distance HS Walk or Slow Quadruped Crawl -Rest...

Back Squats and Snatches

Register Here WEDNESDAY 2/5 **WARM-UP** GENERAL WARM UP 2 Min Bike (Increase pace every 30s) Into… 1:00 Groiner Stretch (Left) 1:00 Groiner Stretch (Right) 1:00 Couch Stretch (Left) 1:00 Couch Stretch (Right) Into… AMRAP x 4 MINUTES 20 Mountain Climbers 10...

Happy MONDAY with STRICT Presses

Register Here MONDAY 2/3 WARM-UP 2 ROUNDS (12 MIN CAP) 1:00 Bike (Increasing Pace Each Round) 5/5 Single Arm DB Strict Press :30 Bar Hang 5 Inchworms -THEN – 2 ROUNDS 1:00 Bike (Increasing Pace Each Round) 10 Plank Pike-ups :30 DB Overhead Hold 15 Sit-ups  ...

Partner Workout and Strength

Register Here Friday 1/31 WARM-UP GENERAL WARM-UP 2 ROUNDS 1:00 — :30 Slow Air Squats / :30 Fast Air Squats 1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps 1:00 — Plate Ground to Overhead (:01 Pause OH) 1:00 — Box Step-Ups SHOULDER...

Warm-Ups and Finishers

Register Here Wednesday 1/29 WARM-UP 2 ROUNDS 10 PVC Pass Through Lunge 10 Scap Pull-Ups 10 Alt. Squat Thoracic Rotation *Short Rest Then… 2 ROUNDS 5 PVC Push Jerk (:01 Pause in “Catch” 5 PVC OHS 10 Kip Swings WORKOUT EMOM x 18 MINUTES MIN 1 – 3 Hang Power...

Back Squats and Burpees

Register Here Monday 1/27 WARM-UP 2 ROUNDS 10 Alt. Shoulder Taps in High Plank 10 Alt. Groiners 10 Scap Pull-Ups Into.. 3 ROUNDS 5 Up-Downs 5 Inchworms w/ a Push-Up 5 Kip Swings Into.. 2 ROUNDS w/ empty bar 8 RDLs 8 Hang Muscle Cleans 8 Alt. Elbow Punches 8 Hang Power...