January 25, 2022: Tuesday

TuesdayWarm-upWarm-upAMRAP x 5 MINUTES :30 Bike @ Mod Pace 10 Plank to Pike 10 Banded Pull Aparts 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike @ Hard Pace 10 Banded Strict Press 10 Box Jumps 10 Ring Rows WorkoutMetcon (AMRAP – Reps)EMOM x 24 MINUTES* MIN 1...

January 24, 2022: Monday

MondayWarm-upWarm-up1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat...

January 23, 2022: Sunday

SundayWarm-upWarm-upEMOM x 8 MINUTES MIN 1 – :25 Tuck-Ups + :25 Front Plank MIN 2 – :25 Tempo Push-Ups (3131) + :25 Hollow Hold WorkoutMetcon5 SETS FOR QUALITY 10 Burpees* 15 Strict Push-Ups** 10-15 Toes to Bar 1:00 KB Standing Goblet / Gun Hold...

January 22, 2022: Saturday

SaturdayWarm-upWarm-upLINE DRILLS (4:00 Max) 25’ Knee Hugs 25’ Quad Pulls 25’ Toe Walk 25’ Heel Walk 25’ Toy Soldiers 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers Into… AMRAP x 5 MINUTES* 100m Run 10 Air...

January 21, 2022: Friday

FridayWarm-upWarm-up2 Sets 5 Inch worms + Downward Dog 10 Deadlifts 10 High Pulls 10 Elbow Punches Into… 2 Sets 5 Broad Jumps 5 Dynamic Push-Ups * 5 Muscle Cleans 5 Strict Press *Athletes aggressively push through the floor on the way up. Ideally hands are...

January 20, 2022: Thursday

ThursdayWarm-upWarm-up3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards 3rd Round perform 10 Small Kip Swings...