12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
EMOM Rotating x4 Rounds (20m)
1. 20yd Light Sled Push
2. 8e DB Plank Rows
3. 15 Plate Thrusters
4. 15 Hanging Knee Raises
5. 10/8 Calorie Machine
Midline Stability – 30” on/10” off x 3 Rounds:
1. SA Plank […]
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
For Time: (25’ Cap)
50 Box Jumps
6 Rounds:
5 DB Deadlifts (2×40/25)
5 DB Power Cleans
5 DB Front Squats
1k/800m Row
6 Rounds:
5 DB Deadlifts
5 DB Power Cleans
5 DB Front Squats
50 Box Jumps
*Substitute KB for DB if needed*
Midline […]
3’ Jump Rope
3’ Bike
Dynamic Stretches
12’ AMRAP
15/12 Cal Echo Bike
12 SA KB Cleans
9 MB Slams
Rest 3’
12’ AMRAP
30 Single-Unders
20 Russian Twists
10 KB DL HP
Partner MB Throws – Coach’s Choice
3 Rounds: (Warm-up Pace)
150m Row
10 Tabletop Bridges
5e Cossack Squat Shifts
Dynamic Stretches
4 Rounds for Time: (12’ Cap)
8 DB-Facing Burpees
12 SA DB Hang Snatches
16 SA DB Side Lunges (8e)
20 Ab Mat Sit-ups
Rowing Intervals:
E2MOM x 5: 20/15 Cal Row
Midline Stability – 3 Sets
15e […]
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
20′ Partner AMRAP
50 Wall Ball Partner tosses (standing facing each other, squat then toss over to partner)
50 Wall Ball Partner Ab Mat sit ups (seated facing each other, sit up and toss across)
50 […]
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
3 Rounds – Straight though
30″ on/30″ off
1. Bike
2. Hurdle Hops
3. Burpees
4. Shoulder Tap Push Ups
5. Abmat Situp
6. Shuttle Run on Track
7. Plate Thruster
8. MB Slams
9. MB Toe Touches
10. Sled Push
12’ Dynamic Warm-up
(Multidirectional locomotion + Dynamic Stretches)
5 rounds – 1 min at each station
Min 1: Step Through Lunges
Min 2: SA Alt DB High Pull (DB)
Min 3: Choice of Machine
Min 4: DB Plank Rows
Min 5: Rest
Each station is 1’ […]
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
For Time: (22’ Cap)
50 Box Jumps
6 Rounds:
5 DB Deadlifts (2×40/25)
5 DB Power Cleans
5 DB Front Squats
1k/800m Row
6 Rounds:
5 DB Deadlifts
5 DB Power Cleans
5 DB Front Squats
50 Box Jumps
Midline Stability – Coaches Choice