A. General Warm up: 10 squat to stand 5/side iron cross stretch 5/leg cossack squats then, 10 total skater jumps 20 total mountain climbers 20 plank see saw rocks 10 bodyweight 1 and 1/4 cyclist squats CLICK HERE FOR THE WORKOUT EXPLANATION B. 4×3 1…

A. General Warm up: 10 PVC OH pass thru + 5 per direction around the bodies 10 total lunge with overhead reach then, 2 rounds – 10 dumbbell swing to eye level 5/arm small plate muscle snatch from the waist 10 bent over straight arm…

A. General Warm up: 2 rounds – – :20 sec EZ row/bike + :20 sec moderate row/bike – 8 RDLs – 4 strict hi pulls – 4 plate counter balance squats + 4 drop squats (dropping quickly into the bottom of a squat) – 1…

General Warm up: 2 rounds – 50 DB toe taps 5 squat to stand 10 weighted good mornings 5/side standing windmill stretch 5/leg lunge with a twist CLICK HERE FOR THE WORKOUT EXPLANATION A. 3 RFT: (break up reps however you need to) – 10…

A. General Warm up: 2x thru the following – 10 walkouts + choice stretch (runners lunge, down dog, t-spine twist, etc) 30 total skips in place 10/arm 1-arm dumbbell swings to eye level –> 2nd round: 5 per arm 1-arm hang DB snatch 30 total…

A. General Warm up: 2 min Row/bike (aTT home: jumping jacks, high knees, butt kicks for 2 min) then, 3 sets: 4 burpees 4/leg mtn. climbers 4/leg side-ways box step-ups (aTT home: cossack squats) then, 2x :10 sec EZ row/bike, :10 sec mod row/bike, :10…

A. General Warm up: 10 OH pass thru 5/direction around the body 5 cobra push-ups to down dog then, 6 min circuit (2-3 rounds): – 100m Run – 5 weighted good mornings – 5 push-up to down dog (push-up on knees as needed) – 5/leg…

A. General Warm up: 3 rounds – – :30 sec of plate or DB taps – 20 total shoulder taps in plank – 10 total reverse plank marches CLICK HERE FOR THE WORKOUT EXPLANATION B. 13 min AMRAP @ a paced effort: – 25 hollow…

A. General Warm up: 7 min circuit – 10 total mountain climbers 10 kang squats with plate on your back 5/leg toe touch cossack squats 10 bent over rows CLICK HERE FOR THE WORKOUT EXPLANATION B. Front-squat: 3×5 (:60-:90 sec rests) 2×3 (:90-2 min rests)…

A. General Warm up: 2 rounds – 200m Run 30 total skips in place 10 total toy soldiers 10 total spider-man crawls 5 inchworms 5 barbell strict press 5 weighted good mornings 5 backsquats CLICK HERE FOR THE WORKOUT EXPLANATION B. Teams of 2**: Complete…