Warm-up: 300m Run
Then 3 rounds of:
10 Cossack Squats
10 Good mornings
10e Shoulder Taps

Dynamic Stretches

On a 3:00 interval with 1’ rest complete the following x 4;

Buy-in: 300m Run
Then in remaining time:
Round 1. DB Shoulder to […]

300m Run
Then 3 rounds of:
10 Cossack Squats
10 Good mornings
10e Shoulder Taps

Dynamic Stretches

Rotate Through 2x 40″ on/20″ off
DB Hang Cluster (Clean + Thruster)
Jump Rope
Slider Mtn Climbers
Bike Sprint
DB Burpee Deadlift

(Everyone finishes on 600m Run […]

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

24’ AMRAP
30 Wall Ball Catch and Release
30 Double Unders (75 Singles)
30 KB Swings
30/25 Cal Row
30 Burpees
30 Ab Mat Sit ups
30 Box Step ups
30 DB Push Press
300m Run

Movements can be […]

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

Rowing Intervals
For Time: (16’ Cap)
1000m Row
Rest 2:00
750m Row
Rest 1:00
500m Row

Target time:
Men: 11-12’
Women: 12-14’

15’ Rotating EMOM
1. 12 Plate Snatches
2. 16 Skater Jumps
3. 20 Toe-Touches
4. 16 Alt. SA KB Cossack Squat
5. 12 Plank Jump-ins, […]

3 Rounds (Warm-up Pace):
1’ Bike
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups

Dynamic Stretches

30” on/30” off x 4 rounds
1. DB Thrusters
2. Push ups
3. Bike / Row / Ski
4. Burpee over Hurdle
5. MB Slams

Core – Coach’s Choice

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

For Time: (30’ Cap)
300m *Weighted* Run
Then, 4 Rounds:
9 Push-ups
12 *Weighted* Squats
15 Sit-ups

300m *Weighted Run
Then, 3 Rounds:
9 Push-ups
12 *Weighted* Squats
15 Sit-ups

300m *Weighted Run
Then, 2 Rounds:
9 Push-ups
12 *Weighted* Squats
15 Sit-ups

*Weighted movements should be […]

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

4 Full Rounds 45″ on/30” off

1. Bike
2. Amrap: 8e Mountain Climbers + 8e Wtd. Russian Twist (MB or DB)
3. Row
4. Amrap: Super Burpees
5. Run (inside on track or turf)

Conditioning Circuit – […]

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

EMOM x 5 Rounds
1. 100yd Shuttle Run (5-10-15-20)
2. 15 Wall Balls
3. 8e Gorilla Row
4. 15 MB Slams
5. 30” Plank (wtd if possible)

Tabata 20″ on/10″ off x4e (Complete 4 rounds of movement […]