Warm Up 3 Rounds 20 jumping jacks 5 jumping lunges 2 worm + Spider-Man + cobra HIT 5 Rounds Every 2 minutes, rest 1 15 KB Swings 10 Goblets 15 Push-UPS 10 Box Dips 15 Sit-Ups 10 V-Ups 15 Bent Over Rows 10 Curls

‘Murph’ 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run If no pull-up bar, do bent over rows!

Warm-up 2 Rounds: 5 lunges 5 high kicks 5 knee tucks 10 BW Squats 10 Sit-UPS 10 Mtn Climbers HIT 6 Rounds: 2-3 Man-Makers 5 1-arm squat clean thrusters 5 Alt V-ups Rest 2 minutes 5 Rounds 5 ski jumps/lunges 5 hand release push ups 10 curls Rest 2 minutes […]

Warm-Up 2 Rounds 10 shoulder taps 10 Bulgarian split squats 10 cobra push ups 10 Spider-Man mtn climbers HIT Death by: V-Ups KB Swings 9min AMRAP 9 Russian Twists 9 Goblet Squats 9 High Pulls Rest 30

Warm Up 1 min burpee 1 min yoga flow 1 min man maker 1 min plank 1 dynamic warm up flow HIT 11 EMOM 6 Burpee 2 (1-Arm Snatch + Lunge each leg) 3 Rounds 25 sit up 12 squats with weight or 25 Rest 60 4 sets 12 hammer […]

Warm-Up 3 Rounds 5 squats 5 high kicks 5 burpees 5 knee tucks HIT 7 Rounds 7 Burpees 7 V-Ups 7 Push-Ups 7 Bent Over Rows 7 Ski Jumps 7 Box Dips 7 Curls Rest 60

Warm Up 3 Rounds 20 jumping jacks 5 jumping lunges 2 worm + Spider-Man + cobra HIT 6 min AMRAP 5 push ups 10 squats 15 sit-ups Rest 2 6 min AMRAP 5 1-arm thruster 10 v-ups 15 kB swings Rest 2 6 min AMRAP 5 1-arm DB clean and […]

Warm-Up 3 Rounds 1 burpee + 4 squats 1 push up + 4 shoulder taps 1 sit to stand + 4 lunges HIT 5 Rounds 25 jumping jacks 20 sit ups 15 Swings 10 ski jumps/6 burpees 5 man makers Rest 90

Warm-Up 10 jumping jacks 5 high kicks (each) 10 butt kickers (each) 5 squat jumps 10 high knees (each) 5 inch worms HIT 8 EMOM 8 Push-Ups 8 V-Ups 8 EMOM 8 Tricep Extensions 5 Burpees 5 min AMRAP 5 Sit to Stands 10 Weight Smash Press

Warm-Up 3 Rounds, of 5 reps High kicks Reverse lunges to knee tuck Side lunges Squats Shoulder taps HIT 4 Rounds 20 Swings 20 1-Arm Push Press (total) 20 Reverse Sit-Ups 20 Weighted Squats (Weight On Back) Rest 2