11.12.19 Order Form is still available!!

If you would like to order a long sleeve please fill out the order form above!!! Cost is $30.

A. Warm Up

3-4 sets

20 Frog Pumps

20 Alternating Single leg RDLs

20 Wide Stance Banded Hip Thrust

B. Strength

3 sets

1-1/4 Back Squat

5 reps @ 31X1 Tempo

*3sec on the initial decent + 1 sec pause on intiial decent, then perform the 1/4 squat without any tempo

C. Conditioning

3 sets for time

100m run

6 Single Arm KB Overhead Squats/arm 53/35

100m run

-rest 60 seconds-

Airdyne 10/8 cal

16 Unbroken wall balls

Airdyne 10/8 cal

-rest 2 minutes before starting the next round-

*pick a rep range on the wall balls that will allow you to go unbroken

Recent Posts

See All


A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su


A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh


A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#