Warm-up Spend 2 min in Z1 Then, 3 rounds 10 goblet squats 5 burpees 10 step-ups Mobility Front squat mobility CF Strength Front squat – 5 reps E2:30 for 6 sets total Sets 1 and 2 @60% Sets [...]

Warm-up Spend 2 min in Z1 Then, 3 rounds 10 goblet squats 5 burpees 10 step-ups Mobility Front squat mobility Burn Strength A1. Double KB front rack squats – 4×8 A2. KB leg lift overs [...]

Warm-up 200m run Then, 2 rounds 10 ring rows 15 push-ups 20 sit-ups Mobility Group mobility session Strength A1. DB strict press – 4x10e A2. DB bent over row – 4x8e A1 will be done [...]

Warm-up 10 min of rowling Coaches, want to pick the penalties per round. Since we are squatting, I was thinking squats, lunges, glute bridges, double the seconds in a wall sit, etc. Ashley, this [...]

Mobility Group mobility session Warm-up Grab an empty bar and some space 100m shuttle run or 10/8 cals AB 10 deadlifts 10 hang power cleans 10 front squats Add a little weight to the bar 100m [...]

Mobility Group mobility session Warm-up Grab a KB and some space 100m shuttle run or 10/8 cals AB 10 sumo deadlifts 10 Russian KBS 10 goblet squats 100m shuttle run or 10/8 cals AB 8 sumo [...]

Warm-up 2 or 3 rounds 200m run 200m row 10 cal AB :30 wall sit Mobility Quick group mobility session Strength Weighted pull-ups – 6×4; building to a heavy 4 Last time we tested [...]

Warm-up 2 minutes in Z1 3 rounds 10 strict press press 10 bent over rows 10 push-ups w/:02 pause at bottom (not on your chest) Mobility Shoulder prep for strength Strength Push press – wave [...]

Warm-up 3 rounds 200m run 15 cal row 75’ waiters carry right 75’ waiters carry left 10 PVC overhead squats Mobility Thoracic spine, hips and ankle mobility CF Strength OHS – 5×1 with a [...]

Warm-up 3 rounds 200m run 15 cal row 75’ waiters carry right 75’ waiters carry left 10 PVC overhead squats Mobility Thoracic spine, hips and ankle mobility Burn Strength 14 min EMOM Evens – [...]