Warm-up Skill: Bar Muscle-up Progressions Conditioning: Two-person team for total calories. In a 2min window, 12 Burpee Box Jump Overs 24/20 + Max Calorie Row Complete a total of 4 rounds eachRead More

Warm-up Strength: Every 2min x 10min Tempo Back Squat @ 32X1 3-2-2-2-1 Then rest 2min and complete one set of: 1 Tempo Back Squat @ 32X1 + 2 Back Squats (no tempo) Increase across the sets as long as you are holding the exact tempo. Conditioning: More barbell cycling today with some different movements. If...Read More

Warm-up Strength: 3 sets Deadlift x 10 reps Rest 2min between setsStart your first set around 50% and build or begin at the heaviest weight from last week. Deadstop and release tension between every rep. Then, get tight, take a breath, and lift the bar while keeping proper technique. Conditioning: Against a 2-minute clock, for...Read More

Mobility: Hips and Hip Flexors Skill: Turkish Get-ups Conditioning: This is not a day for heavy lifting. Keep the dumbbells light and move efficiently. You will work for 45sec on the first 3 stations. Every Minute on the Minute x 20min 1- 4 Alternating Single Arm Devils Press + Dumbbell Plank Pull Through in remaining...Read More

Warm-up: Conditioning: #OrlandoStrong Pulse Tribute Workout 2-person team 12 movements x 49 reps for the victims 49m- walk at the same time, each holding a kettlebell overhead. This is the 100m course- so walk out with one arm, then switch and walk back with the other arm. (It’s past the light pole, end of the...Read More

Warm-up Strength: Every Minute on the Minute x 10min 1- Dumbbell Walking Lunges x 12 steps Hold dumbbells any way 2- L-sit or Knee Tuck on Boxes x 30-45sec Conditioning: 45/30 Calorie Assault Bike 40 Box Jump Overs 24/20 400m Run 40 Single Dumbbell Box Step-overs 50/35Read More

Warm-up Strength: Every 2min x 10min Tempo Back Squat @ 32X1 3-3-2-2-1 Then rest 2min and complete one set o: Back Squats (no tempo) x 3 reps Increase across the sets as long as you are holding the exact tempo. Conditioning: The focus is on fast barbell cycling. But first, be deliberate with your movements...Read More

Warm-up Strength: It’s really important to record your numbers in Wodify so that you can refer back and increase as the weeks progress. 3 sets Deadlift x 12 reps Rest 2min between sets Start your first set around 50% and build. Deadstop and release tension between every rep. Then, get tight, take a breath, and...Read More

Mobility: Shoulders & Lats Skill: Rope Climb Technique Review Conditioning: As Many Rounds and Reps as Possible in 18min of: 300m Run, Row, Ski or 24/18 Assault Bike 20 Walking Lunges with Plate 15 Plate Ground to Overhead 10 Straight Leg Raises with Plate in Press 5 Rope ClimbsRead More

Warm-up Strength: Part 1 Every 90sec x 4 sets each 1- Dumbbell Bench Press x 15 reps 2- Strict Pull-ups x 8-10 reps Part 2 Every 90sec x 4 sets each 1- Dumbbell Bulgarian Split Squats x 6 each leg Rest 20sec between legs 2- 30sec Elbow Plank to Push-up Transitions + 30sec Plank Hold...Read More