Warm up 10 minute mixed cardio Conditioning 5 Rounds :50 on/:10 off Front Rack KB Lunge (53/35 x 2) Strict Pull Ups/Push Ups 200m Run Rest

Warm up 2 minute row 30/30 second side plank 10/10 single leg deadlifts 5 inch worm push ups 3 ling jumps Strength Deadlift-Build a heavy...

watm up 400 meter run 10 goblet squats with a pause 10 inch worm push ups 5/5 reverse lunges HYROX 1000m Row/Ski 4x 150ft DB Lunge (50/35...

warm up Jog 200 meters 40 ft bear walk 100 ft walking lunge 40 ft broad jumps Conditioning 6 x 400m Run 2 Mins Rest after each Notes Each...

Warm up 2 minute bike 20 second dead hang 20 second has hold 20 second wall facing squat hold 20 second active hang Strength Giant...

AMRAP40 -300 meter row -25 sit ups -20 kb high swings 35/25 -15 push ups -10 chin ups -5 burpees

Warm up 200 meter run 20 second wall facing squat hold 10 kb deadlifts 10 kb front squats 10 cal bike 10 kb high pulls Conditioning - 5 x...

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike 3 inch worm push-ups Max strict chest to...

Warm up Run 300 meters Ski 200 meters 10 chin ups 5 burpees HYROX 1000 meter run 1000 meter ski 1000 meter run 50 burpees broad jumps (2...

Warm up 2 minute bike 20 second squat hold 2 minute row 10 db thrusters Conditioning Work and rest on a tabata timer (20 seconds of work/...

Warm up 1 minute row 30/30 second side plank 10/10 single leg deadlifts 5 inch worm push ups Strength Bench press 3x4 20s Deadlift Db...

Warm up 200 meter run Worlds greatest stretch Endurance 3-5 rounds 800 meter run 600 meter row 400 meter ski

Warm up 2 minute bike 10 kb swings 30 second hollow hold 10 high pulls 5 negative push ups Conditioning ABABA A-In 3 minutes 10/7 cal...

Warm up 30 second L hang 30 second handstand hold 30 seconds wall facing squat hold Then 3 rounds 3 weighted or negative pull ups 6 wall...

Warm up 2 minute row 10 goblet squats with a pause 30/30 second side plank 20 swings 5 inch worms Conditioning 5 rounds for time (30...

Warm up 10 minutes of mixed cardio Conditioning 4 rounds Work 1 minute Rest 30 seconds -Hand release push-ups -Alternating dumbbell...

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike 3 inch worm push-ups Max strict chest to...

Endurance-Delta Moderate intensity 1x Row 500 meters Ski 500 meters 30 sec plank 2xs Row 400 meters Ski 400 meters 30 sec plank 3xs Row...

Warm up EMOM8 Jog slow 40 seconds Sprints hard 20 seconds Conditioning 8 minute ascending ladder 5-10-15-20-etc... kb swings (doubles if...

Warm up 1 minute row 30/30 second side plank 10/10 single leg deadlifts 5 inch worm push ups Strength Deadlift 1x4 Bench press 3x4 20s Db...