0:00-4:00 max cal bike 4:00-5:00 rest 5:00-7:00 AMRAP2 5 overhead squats 5/5 Russian twists 7:00-8:00 rest 8:00-12 max cal row...

Warm up 10 minutes mixed cardio Conditioning 21-18-15-12-9-6-3 Push ups 1/2 bupees (push up + wip your legs under then back out and lie...

Warm up 1 minute plank 1 minute row 5 tempo push ups 10 rear delt flys 15 kb swings 20 kb goblet squats Strength Bench press 3x4 Barbell...

Warm up 10 minutes mixed cardio worlds greatest stretch one minute each side 30 second L hang 20 second L sit 10 second wall facing squat...

"1/1/24" Warm up: 5 min assault bike Ten pass throughs Ten banded squats with a 2 second pause 5/5 single leg deadlifts Strength: Front...

Warm up 1 minute row 30 second handstand hold Then 3 rounds 5/5 bottoms up presses 10 goblet squats 15 swings Strength Strict press 3x4...

3 rounds 2 minute max cal row Rest 1 minute 1 minute hollow hold 30 second rest 2 minute max cal bike Rest 1 minute 1 minute plank Rest...

Warm up 5 minute single cardio focus 30 second active hang 30 second L sit 30 second active banded squat hold Conditioning 25 rounds for...

Warm up 1 minute row 1 minute tempo push ups (down slow, up fast, pause at the top) 1 minute kettlebell swings Strength Deadlift-1x4...

Warm up 10 minutes mixed cardio ENDURANCE Delta 1 round 40 push ups 40 ft walking lunges 400 meter row 2 rounds 30 push ups 30 ft walking...

Warm up: 5 minute assault bike 10 pass throughs 10 inch worm push ups 10 wall facing squats with a 2 sec pause Then stretch drills as a...

Warm up 10 minute mixed cardio, don't spend any longer then a minute of a single station Circuit 50-40-30-20-10 Mountain climbers (L+R=1)...

Warm up EMoM3 5/4 cal bike as fast as possible 30 second active hang then 9 wall facing squats 6 negative pull ups 3 wall walks...

Warm up 1 minute bike 30 second wall sit 30 second handstand hold 1 minute row Strength Back squat 3x4 Then Strict press 1x20 Deadlift...

warm up 5 minute single cardio focus Conditioning 3 rounds AMRAP4 200 meter row 50 double unders/ 100 singles Rest 1 minute AMRAP4 10...

Warm up 1 minute row 1 minute bike 10 push ups 1 minute row 20 wall ball Strength Barbell row3x4 Front squat 1x20 Bench oress 1x20...

warm up 1 minute bike 5 inch worm push ups 10 banded goblet squats 2 wall walks or or 4 inch worm push ups Conditioning For time: 12 wall...

4 rounds Work 1 minute Rest 30 seconds -plate push -Barbell curl -Hand to hand swings -Russian twists

Warm up 20 second L sit 20 second L hang 20 second overhead squat hold Conditioning For distance EMOM til failure 5 ring dips 5 hang...

Warm up 1 minute handstand hold 10 kb deadlifts 10 kb thrusters 10 high swings Strength Strict press 3x4 20s Deadlift Back squat...