At Home: Warm up: 5 MinutesRun / Row / Bike / Jump RopeAthletes choice - do them all if you like Mobility: :30 each Side Lat Side Bend:30 each side 1/2 Straddle:30 Butterfly Stretch Metcon: 2 Rounds400m done as follows20 Elephant Steps (L=1, R=2)  5 KB Swings**If KB is light do...

Warm-up:  3 rounds 10 arm circles forward and backward5 DB no push-up Burpee5 DB press  Mobility:  2 Rounds:30 panda stretch:30 wrist and forearm :30 preacher stretch Strength: Tabata - Around the Worlds Metcon: 13 minutes AMRAP  5 Knee Jumps (Scale is squat jump)10 DB Snatches  5 Dips10 DB Box Step-overs ...

Warm up: 2 Rounds20 In place Running jump rope20 jumping jacks 20 Mt. Climbers  Mobility: Seal stretch :45Low lunge hip circles 10x each way both legs  Metcon: 20 Rounds  4 Burpees  8 Sit-ups16 Double Unders ...

Warm up: 3 Rounds10 Frankenstein Walks3 Inchworms10 Door Knobs each way5 Jump Squats Mobility: FeetIT RollingAdductor RollingLat Rolling Metcon: Choose 1 of these 4 Murph Options: Murph 1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile Run 1/2 Murph800m Run50 Pull-ups100 Push-ups150 Air Squats800m Run DB Murph 1 Mile Run100 DB Rows200 Push-ups300 Air Squats1 Mile...

Warm up & Mobility: 3 Rounds:30 High Knees5 Cossack Squats each leg5 Push-up to Down Dog Strength: Seated Single Arm Strict PressIf Heavier:5 x 6 each armIf Lighter:5 x 10 each arm Metcon: 10*9*8*7*6*5*4*3*2*1*DB SnatchesDB RowsKB Swings* 20 Double Unders ...

Warm Up: AMRAP 5 MinutesWith the Object you will use in the Workout10 Deadlifts10 SDHP’s10 Swings10 Push Press  5 Cat / Cow  3 Inchworms Mobility: 1:00 - 2:00 Minutes of eachFrogSaddleWristsAnkles Metcon: 400m Run200m Briefcase Carry L400m Run200m Briefcase Carry R400m Run200m Waiters Carry L 400m Run200m Waiters Carry R400m Run200m...

Warm-up: 2 Rounds  5 Glute Bridges w/ one straight leg (5 each side) 10 Bow and Bend 10 Side lunges :30 bottom of squat  Mobility: (each side)  :45 Crossover glute stretch :45 Standing ITB stretch :45 Hip flexor lunge  Strength: Every :30 on the :30 for 10 minutes8 Bulgarian Split Squats(alt. Legs each round)(Change the...

Warm Up: 2 Rounds JogSkipKnee PullQuad PullLunge & TwistWalking Figure 4 Mobility: 1:00 Deep Lunge each side:30 Thread the Needle each side Metcon 1: Death by: 10mMeasure 10m then add a rep each timeMinute 1 - run 10m restMinute 2 - run 10m, run 10m back restMinute 3 - 10m -...

Warm up: 4 Rounds5 Hands to Toes each side10 Step ups5 Side shuffles each way (about 30’) Mobility: 10 Swimmers Stretch LAX to Lat 1-2 minutes/side Side Quad Stretch 1 minute each side Strength: Overhead Squats5 Max Sets, rest 60-90 sec. between sets Metcon: AMRAP 5 Minutes5 Burpees5 Medball Cleans (DB/Plate/Object)Rest 3 MinutesAMRAP 5...

At Home: Warm-up & Mobility: 3 Rounds15 High Knees12 Air Squats9 Plank to Downdog Strength: Accumulate 50 reps (25 each leg)Option A - PistolsOption B - Pistol ScaleOption C - Bulgarian Split Squats Metcon: 5 RoundsFight Gone Bad StyleDouble UndersWeighted Box Step-upsDipsRest ...