General Warm up: TABATA (4 min) – 1. Row 2. Barbell weighted good mornings 3. Toy soldiers then, 2 rounds – 5 per side iron cross stretch 5 empty barbell deadlifts CLICK HERE TO VIEW THE WORKOUT EXPLANATION A. 3×10 deadlift @ 80% of 8RM….

General Warm up: 2 rounds – 5 walkout to plank + 1/arm shoulder tap 5 commando push-ups 10 hollow rocks 10 supine DB lowers (5-15 lbs. Can use a plate as well) :15-:20 sec active hang on pull-up bar 40 jumping jacks CLICK HERE FOR…

General Warm up: 8 min circuit – 5 burpees 20 bear crawl steps 5/leg table top bridges with rotation (crab walk position with hips high + rotate to the side) 20 weighted arm circles (10 each way) 5 squat to stand Snatch review CLICK HERE…

General Warm up: 3 rds – 40 single unders (backwards?!!) 8 KBS/DBS 4/leg cossack squat 4 plate counter balance squat to reach overhead :20 sec prayer stretch –> 3/side iron cross stretch –> :20 sec wrist stretch CLICK HERE FOR THE WORKOUT EXPLANATION A. 3×5…

General Warm up: 10  min circuit – 30 high knees 30 butt kicks 5 no-push up burpees 5 inch worms 5 sumo DB deadlifts 5 dumbbell swing 5 kips on pull-up bar   CLICK HERE FOR THE WORKOUT EXPLANATION   A. In teams of 2,…

General Warm up: 2 rounds – 30 jumping jacks 20 total mountain climbers 10 per direction per leg hip circles 5 squat to stand then 2 rounds 5 med ball squat clean 10 air squat 5 empty barbell hi hang muscle cleans   CLICK HERE…

General Warm up: TABATA x1.5 (6 min): 1. Bike/row 2. single unders 3. Cossack squat then, 10 per side standing windmill stretch 10 per leg SL calf raises 10 per leg jumping lunges CLICK HERE FOR WORKOUT EXPLANATION A. 28 min AMRAP @ low intensity:…

General Warm up: 2 rounds thru – 200m run 10 total toy soldiers 10 OH pass thrus 10 leg swings per leg each direction 10 total PVC Samson stretch 20 total reverse plank marches CLICK HERE FOR THE WORKOUT EXPLANATION A. 4 sets of the…

General Warm up: 500m rowlover (balance in burpees) then 2 rounds – 20 bear crawl steps 10 per direction weighted arm circles (small plates) 6 commando push-ups 6 push-ups to side plank rotation (3 per side) 3x 3-way band pull-aparts CLICK HERE FOR THE WORKOUT…

General Warm up: 8 min circuit – 5 no-push-up burpee to mountain climber per side 20 toe taps to plate 10 total OH plate lunges 5x 1-arm DB hi pull + 5x 1-arm DB push-press 20 plank hand taps to plate   CLICK HERE FOR…