Warm Up 2 Rounds: 5 sit to stand +Spider-Man mtn climbers 5 hand man makers 5 burpees HIT 11 min AMRAP 4 1-arm snatch + 2 over head lunge 8 squats 12 sit-ups Rest 30 4 rounds 10 curls + shoulder press 10 v-ups 10 burpeeS Rest 60

Warm-Up 2 Rounds 10 shoulder taps 10 Bulgarian split squats 10 cobra push ups 10 Spider-Man mtn climbers HIT 7 Rounds 5 Russian Twists 10 Bent Over Rows (1 arm or 2) 5 reverse sit ups 10 curls Rest 2 7 Rounds 5 Sit-UPS 10 Push-UPS 5 Bicycle Kicks 10 […]

Men/Women Warm-up 2 Rounds: 5 lunges 5 high kicks 5 knee tucks 10 BW Squats 10 Sit-UPS 10 Mtn Climbers HIT 5 Rounds: 5 burpees 5 1-arm squat clean thrusters 5 Alt V-ups Rest 2 minutes 5 Rounds 5 ski jumps/lunges 5 push up claps 10 curls Rest 2 minutes […]

Warm-up 2 Rounds: 30 seconds high knees 30 seconds butt kickers 30 seconds jumping jacks 30 second burpees 5 High Knees 5 Lunges 5 Knee Tucks Every 2, rest 1 100 BW Squats 90 Sit-Ups 80 Push-Press (go light, if use 1-arm do 40 each side) 70 1-Arm Bent Over […]

Warm-Up 3 Rounds 10 squats 10 knee tucks 10 cobra stretch 10 mtn climbers HIT 6 Rounds 5 shoulder press (1 arm or 2) 5 Push-Press 5 push jerk 10 goblet squat 10 Bulgarian split squat (total) 10 alt v-up (each) Rest 60 5 min EMOM 12 burpees

Warm-Up 2 Rounds: 15 Jumping Jacks 10 Shoulder Taps 5 Squat Jumps 10 Sit-Ups 15 High Knees HIT: 12min EMOM 3 1-Arm Cleans + 3 Thrusters + 3 x 1-Arm Overhead Lunges (step with left leg 3x) (right hand and then left hand) 8min AMRAP 5 Burpees 5 Alt V-Ups […]

Warm-Up 3 Rounds: 5 Lunges+Knee Tuck 5 Ankle grab squat+stand 10 Happy Baby 5 Burpees 5 High Kicks HIT: 10 Squat Cleans with Weight (be creative) 10 Back Squats 10 V-Ups 10 Push-Up + 1-Arm Reach to the Side (total) (go down into push-up position, take right arms go completely […]

At Home Workout: If you need weight let us know! We have a lot of kettlebells, heavy dumbbells, and bars/plates. Warm-Up: 3 Rounds: 5 Push-Ups 10 Squat Jumps 10 High Kicks 5 Cobra to Downward Dog 6 Rounds: 5 1-Arm Thrusters 5 Push-Ups w/1-hand w/weight, then take weight to other […]

High/Low Warm-Up 2 Rounds 5 Big Lunge 5 Frankenstein 5 Knee Tuck 5 Shoulder Tap 10 Squats HIT Rounds: 10min EMOM 1 Squat Clean, 2 lunges, 3 push-press (1-arm or 2, find anything you can throw around, or come borrow weight) Death By: V-Up Burpee 4 Rounds: Run around the […]

Warm up: 5,4,3,2,1 reps of Hand to Hand Swings (each arm) Alting Goblet Rev. Lunge (each leg) Inch Worms -Rest up to 2:00- 10:00 AMRAP of: 5 Pushups 10 ‘Object’ Squat Cleans 15 Alt’ing V-ups + Burpees EMOM (00:00 1 burpees, 01:00 2 burpees, 02:00 3 burpees etc..) -Rest up […]