The Port Warm-up 2:00 Monster Band Glute Activation + 3 Rounds w/ a light KB: 6 Deadlifts 6 American Swings 6 KB to Chest Good Mornings 6 Tempo Goblet Squats 3212 After each round complete: 3e [...]

The Port Warm-up 2:00 Easy Bike + Last :30 Fast + Couch Stretch, Pigeon, Shoulder Stretches against the wall + 2 Rounds: 5 Inchworm Push-Ups 10 Scap Push-Ups 10 Down Dog Toe Touches 20 Mountain [...]

The Port Warm-up 400m Run + AMRAP 5: 20 Easy Air Squats 10 Push-Up to Pike 10 Scorpion Stretches 10e Leg Swings (Forward/Back + Side/Side) 20 Calf Raises Max Sit-Ups in Time Remaining. + Calves, [...]

The Port Warm-up 3 Rounds w/ 1 DB: 6e Deadlifts 6e Swings – Hang Cleans 6e Strict Press – Push Press – Push Jerk In between each round: :45 Ring or Bar Hang + Coach-Led Ring [...]

The Port Warm-up 2 Rounds: 10 Bootstrap Squats :20 Bottom of Squat Rotations :30 Burpees + 2 Rounds w/ a thin band: 10 Good Mornings 10 Front Raise + Pull-Aparts 10 Upright Rows 10 Strict Press + [...]

The Port Warm-up 2 Rounds: 1:00 Bike, Ski, Run 50 ft Walking Lunges 50 ft Inchworms (no push-up) 50ft Burpee Broad Jump + Additional Dynamic Mobility Passes Workout Teams of 3 For Time Under a [...]

The Port Warm-up 2:00 in Z1 + 2 Rounds: 5 Inchworm Push-Ups 10 Spiderman Lunges 5e Tabletop T-Spine Rotations :30 Keg Drill Hold + 2 Rounds: 5 Deadlifts 5 Hang Power Snatch 5 OHS 5 Snatch [...]

The Port Warm-up 2 Rounds: 10t Slow Bird Dogs 10e Single-Leg Glute Bridges 10t Iron Crosses + 3 Rounds: 250/200m Row :30 Wall-Sit 10 Air Squats – Back Squats Strength Back Squat (5.3.1 X 3 [...]

The Port Warm-up 2:00 Z1 + Banded Shoulder Mobility 3 Rounds: 10 Scap Pull-Ups 3 Strict Pull-Ups 5e Spiderman Rotations Strength A1: Strict Pull-Up (1.1 X 4 Sets) Choose a number that you could [...]

The Port Warm-up 250/200m Row + 2 Rounds: 10 Air Squats 10 Reverse Lunges 10 Cossack Squats 250/200m Row + 2 Rounds: 5 Inchworm Push-Ups 10 Scap Push-Ups :20 HS Hold 250/200m Row Workout [...]