Warm up 5 minute single cardio focus Strength Chin ups-1 minute max reps Conditioning 2 rounds 0:00-5:00 For Time 1000 meter row...

Warm up 1 minute bike 10 banded goblet squats 5 inch worm push ups 5 wall facing squats 10 ring rows Strength Front squat-3 x 4 use 90%...

Warm up 1 minute bike Then 10 pvc pass through 10 overhead squats Then Bergener warm up Conditioning For time: 50 box jumps 50 jumping...

Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a...

Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then...

Warm up 2 minute row 1 minute bike 30/30 second side plank Strength Back squat-Build a heavy 6 Then Back squat 3x3 Conditioning 10 Rounds...

Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict...

Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight...

Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump...

Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength...

Warm up 1 minute bike 10 banded squats 20 second L sit 30 second L hang Then 3 rounds 5/5 Bulgarian split squats 10 v ups with a pause 10...

Warm up 5 minutes single cardio focus (run, bike ,row, double under practice or ski) 30 second handstand hold 3 rounds 3 negative...

Warm up 1 minute row Then 3 rounds 10/10 single leg deadlifts 10/10 single leg hip bridge 20/20 second side plank Strength Power...

Warm up 200 meter run 1 minute plank 100 meter run Then 3 rounds 5/5 single arm bottoms up bench press 10 2-legged pistol squats 15/15...

Friday Arms & Abs Grab dumbbells 1-1 Rows 4X10Reps Curl variations 4X10 Shoulder trio 4X10 Alt Press 4X10 Tricep Kickbacks 4X10 40 sec...

Warm up 1/2 mile run 10 inch worm push ups 20 second active hang Conditioning With a partner 4 rounds for time 1/2 mile run-Together 50...

Warm up 1 minute bike (backwards) 1 minute bike (forward) 30 second active hang 30 second squat hold Then 3 rounds 5/5 knees over toes...

Heavy Hitters (Adult & Older kids) Warm up: 3 Rounds Mixed cardio| Your choice Group Stretch Shadow Box| working on 1/2 & 1/2/3 Combo...

Mini Feather Weights(Younger Kids) Group Meditation Warm up: 3 rounds Group Stretch Jumping rope 1/2 Combo Circuits: Feet on wall...

Warm up 10 minutes mixed cardio Endurance IGOUGO With a partner, complete for time 100 burpee box jumps 24/20 200 calorie bike 300...