WARM-UP Banded Glutes -into- 3 sets: 10 Box Step Ups 3 Deadbugs (get it right) 30-Second Plank 5 Back Squats (Build in weight, stay light) STRENGTH […]

WARM-UP Banded Shoulders + Glutes -into- 6:00 AMRAP: 30-second Erg (Air Bike) 10 V Sit-Ups 8 Alternating Dumbbell Snatches (light weight, practice the transition) WORKOUT PREP […]

WARM-UP Banded Shoulders -into-6:00 AMRAP: 5 Step Back Lunges (each side – build across) 3 Inch Worms 3 reps of Half-Wall Walks with 5-sec hold at […]

WARM-UP 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) * Perform 5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + […]

WARM-UP: 3:00 Run (easy pace) -into- 7:00 Practice Muscle Snatch or High Hang Snatch STRENGTH Heavy Single Snatch (15 minutes) “Potato Chips” In teams of 2, […]

“MARIO” 2:00 Amrap 6 Push-ups 8 Burpees Max Rep Box Step-ups (vest optional) -rest 1:00 between sets- Go until 200 reps of Step-ups are complete Time […]

WARM-UP Banded glutes -into- 6 min AMRAP: 30-second Erg 5 Single Dumbbell Deadlift (each side) 5 Deadbugs (each side) 5 Birddogs (each side) 3 Up downs […]

WARM-UP Banded shoulders + glutes -into- 3 sets 30-second Jump Rope 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Balls 10 Single […]

WARM-UP Banded shoulders + glutes -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch STRENGTH […]