Warm up Greatest stretch ever 1 minute each side 400 meter run 15 plate over burpees 15/12 cal row 800 meter run 15 plate over burpees...

Warm up 3 rounds Slow jog 90 seconds Run 30 seconds as fast as possible Conditioning 2 rounds In 4 minutes 1/4 mile run 12 kb clusters...

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 1/4 mile run Create a stretch ever one minute each side ultra 4 xs 100 meter farmers carry 53s/35s 1/4 mile run 3 xs 10 plate...

Warm up 1/4 mile run 10 kb deadlifts 10 goblet squats 10 swings 10 kb push presses Conditioning 20 minute ascending ladder 5-10-15-etc......

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...

Warm up Practice double unders for five minutes aerobic endurance Delta 1 round 500 m row 50 double unders 25 v ups 2 rounds 400 m row 40...

Warm up EMOM3 ski machine 15 seconds fast 45 slow Then EMOM3 Bike 15 seconds fast 45 slow Conditioning ABAB A-4 minute time cap 15 cal...

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike 5 cal skil Max strict chest to bar pull...

Warm up 2 rounds 400 meter run 300 meter ski 200 meter row 10 cal bike ULTRA 2 mile run (to charles park, run 1 lap and back) Scale...

Warm up 1/4 mike run-Easy pace 5 kb deadlifts 5 kb cleans 5 kb front squats 5 kb presses Conditioning Work 2:00 Rest 1:00 until you reach...

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 5 minutes mixed cardio Aerobic capacity-Delta 1 round 500 meter run 40/30 cal row 20/15 cal bike 2 rounds 400 meter rune 32/24...

Warm up Emom5 20 second sprint bike or row 40 second slow Endurance 2 rounds Amrap 3 Ski erg Rest 1 minute Amrap3 Alternating reverse...

Warm up 1 minute plank 1 minute row 5 inch worm push ups 1 minute bike Strength Bench press 3x4 20s Underhand grip barbell row DB front...

Warm up With a partner 100 cal row Then 3 rounds 10 push ups 10 (5/5) alt kb rows 10 v ups Strength Deadlift 1x4 20s Bench press Barbell...

3 rounds Work 1 minute Rest 30 seconds -ski erg -Barbell curls -Sled push and pull -v sit -Double kb deadlifts -very heavy

Warm up Emom8 4 rounds bike 4 rounds row 20 second sprint 40 second slow Endurance 2 rounds On a 4 minute clock 30 air squats 30 burpees...

Warm up 1 minute row 30 second handstand hold 20 banded lat pull downs 10 pvc pipe pass throughs Strength Strict press 3x4 20s Deadlift...

Warm up 10 minute single cardio focus Endurance Note-keep intensity at a 7 out of 10 15/12 cal bike 50 wall ball 15/12 cal bike 50 cal...