Warm-up 3 rounds :30 of jumping rope :15 rest Then, 2 rounds 15 push-ups 20 shoulder taps :25 HS hold Strength PortFit Barbell floor press – 4×8; AHAP Build to a heavy 8 and complete [...]

Warm-up 3 rounds of increasing weight and intensity 15/10 cals row 5 power cleans 5 burpees over the barbell WOD PortFit 1000m row 3 rounds 5 power cleans (135/95#) 5 burpees over the barbell [...]

Warm-up 1:00 in Z1 10 air squats 10 side lunges 1:00 in Z2 10 deadlifts 10 back squats 1:00 in Z3 Strength PortFit Back squat – 8.6.4.4.2.2 Build when sets decrease, stay across in same rep [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 15 sit-ups 10 goblet squats 5e SL RDL’s Strength All tracks 4 rounds :30 hollow hold 20 seated leg lifts over KB 15 Russian twists w/KB 10 [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 5 strict pull-ups or ring rows 10 push-ups 15 air squats Strength TABATA hollow hold WOD 20 min EMOM Evens – 12/10 cals AB Odds – 1 round [...]

Warm-up 400m warm-up run Then, 3 rounds 10 deadlifts 10 S2OH Strength PortFit Deadlift – 5.4.3.2.1; AHAP for each set PortBurn 5 rounds 10 double DB stiff leg deadlift 20 glute bridges :30 [...]

Warm-up 3 rounds of increasing intensity 10 cals row 5 burpees over the rower Rest :30 between rounds WOD All tracks Every 5:00 for 25:00 total 35/30 cals row 15 burpees over the rower **no more [...]

Warm-up 3 rounds 200m run 10 lunges 10 sit-ups 10 banded good mornings 10 wall balls 10 step-ups (box jumps) Strength All tracks Bulgarian split squats – 4x8e 1:00 elevated plank hold after [...]

Warm-up 2 rounds 10 deadlifts 10 front squats 10 strict press Then, clean and jerk warm-up 5 dip, drives, high pulls 5 high hang muscle cleans 5 high hang power cleans 5 hang power cleans 5 push [...]

Warm-up On a 10:00 running clock Start on your AB and increase your intensity each minute Minute 1 – Easy Minute 2 – Moderate Minute 3 – Moderate/Hard Then… 20 glute bridges 20 [...]