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Warmup3 sets of: 50 foot/:20 waiter’s walk/arm100m run:15 star plank.side Skill6 sets of:  Strict hspu Level 1–Pike hspu–amrap-2 Level 2–2-3 Negatives Level 3–33% of your max …

Coach’s Note Brett is a little hard on himself in his story, but it’s so raw and authentic we wanted to publish it as he …

Warmup3 rounds of: 5 stepups/leg5 box jumps100 flutter kicks StrengthHip Thrust–5 sets on the 2:00 start. If you can’t keep moving for your allotted time, hold …

Warmup3 rounds of: 3-5 reps of each movement. First round-slow and controlled up and downSecond round- slow down, fast upLast round–fast both directions Workout“Barbara”5 rounds for timepullup …

Warmup3 rounds10 split squat rock backs/side5 deadlifts5 box jumps LiftEvery 2:00 for 7 rounds3 lunges/leg No equipment–rear foot elevated, :10 pause on the last rep …

Warmup10:00 of: :20 bottom of front squat hold10 wrist rocks:30 side plank/side Skill WorkFree standing handstand hold Level 1–practice kicking up Level 2–20 scissor kicks Level …

WarmupDo 2 sets of 10 i’s,y’s,and t’s then: 2 rounds of 100m run25 hollow rocks5 reps of your pullup movement Lift10:00 EMOMbentover rows: no weight- :30 of …

Warmup3 rounds5 high stepups/leg (no weight):10 handstand hold:30 crush hold Speed Work 8:00 EMOM1 single leg vertical leap/leg Workout5 rounds for time of: box stepups10 handstand pushups …

Warmup9:00 EMOMA- warmup your violent hip extensionB- :20 of double unders/practiceC- :30 plank Lift–VIolent hip extensionEvery :90 for 6 roundsNo equipment: 3 Burpee Broad JumpsKB/Dumbbell–5-10 …

Warmup3 rounds100m run:10 active hang:10 bottom of pushup hold:10 bottom of squat hold Sweaty Saturday!For time with a 35:00 cap:15 Rounds of:Cindyishrun 100mrest:30 Cindyish=5 pull …