A. Warm Up

3 Sets NFT

30sec/leg Single Leg Glute Bridge Hold

30sec Reverse Plank Bridge

30sec Tuck L-Sit on Parallettes

50′ B Skip


Hip Mobility x 4mins

90/90 KB Flow and Holds

B. 10mins Continuous Work, record number of push ups completed

20m Bear crawl

10 Dual KB Clean 53/35

20m Farmers Carry (as heavy as you want on the KB or DB)

AMRAP Push Up @ 4040 Tempo (stop as soon as you lose tempo or position and move to the next station)

200m Row

*coaches challenge ring push ups

Accessory work

C. RNT Clean Grip RDL

3131; 7,6,5,5

D. 3 sets of

Barbell Floor Press

41X1; 6-8reps x 1 set; 4-6reps; x 2 sets

Dual Dumbbell Prone Row

40X2; 6-8reps

D. 2 sets of

Staggered Stance Contralateral Dumbbell Romanian Deadlift

3010; 8-10/leg

Kettlebell Windmill

5/arm; slow and controlled throughout range of motion;

Recent Posts

See All


A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a


A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg


A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40