8am40 Minutes Teams of 33 100m runs (each person run ones50 cal ski50 cal row***between each station complete 30 cals on the bike9am 3 Sets: For Time 12 Handstand Push-Ups (or 12 strict heavy barbell presses)10 Dual Dumbbell Step-Ups12 Renegade Rows60 Double Unders12 Renegade Rows10 Dual Dumbbell Step-Ups12 Handstand Push-Ups Rest 3:00 minutes b/t sets...Read More

Mobility and Body Heat (4 minutes)1:30 Cardio Choice:30 second Puppy Dog Pose:20/:20 Scorpion Stretch:30/:30 Deep Lunge Ankle Mobilization General (4-6 minutes)2 Sets For Quality10 PVC Pipe Pass Throughs5/5 PVC Pipe Around the Worlds5 PVC Pipe Overhead Squats5 Squat Jumps:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang8-10 Ring RowsCoach lead Barbell Warm upStrengthSquat...Read More

General (10-12 minutes)2 Rounds at a Moderate Pace:1:00 Easy Row or Jog5 Inchworm Push-Ups10 Deep Lunge Mountain Climbers1 Wall Walk + 10 sec Nose to Wall Handstand Hold10 Alternating Bird-Dogs Specific Movement Efficiency Talk and Practice Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)5 Slow Burpees focusing on controlled movement5 Fast Burpees to...Read More

General Warm-Up: (5-7 minutes)2 Sets: For Quality:30 second Jump Rope (Single Unders, Running Singles, Double Unders)5/5 Pendulum Lunges10 Dumbbell Goblet Squats8/8 Single Dumbbell Suitcase Deadlift Specific Warm-Up Prep ( 6-8 minutes)3 Sets: For Quality8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength6 Dual Dumbbell Power Cleans6 Dual Dumbbell Reverse Lunges20 Double Unders Dumbbells...Read More

2 Sets: For Quality1:00 Machine of Choice10 Air Squats8 Cat-Cows10 Scapular Pull-Ups10 Banded Pass-Throughs12 Banded Pull-Aparts Specific Skill Work: (8-10 minutes)Bar Muscle-Up Progression Specific Warm-Up (6-8 minutes)2-3 Sets2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands2-4 Push-Ups2-4 Toe to Bar or Kipping Knees...Read More

Mobility Prep + Body Heat (4-5 minutes):2:00 minutes Cardio Choice5/5 World’s Greatest Stretch10 Alternating Scorpions:20/:20 second Samson Stretch Hold:30/:30 second Banded Tricep Stretch—General Warm-Up (5–7 minutes):2 Sets: For Quality10 Tempo Air Squats (20×1)8 Jumping Air Squats10 Down Dog Touch Touches8 Push-Ups20 Mountain Climbers Specific Warm-Up: (7-9 minutes):Empty Barbell:3 Hang Muscle Cleans3 Hang Power Cleans3 Front...Read More

Sunday Funday! Don’t forget to sign up for www.RoadHouseRumble.com Workout 112 Minute Amrapyou go, i go7 burpees 6/4 cal bike3 right arm hang snatch 70/503 left arm hang snatch 70/50Workout 2Split how you want14 Minute Amrap14 DB bench Press 200 M run together4 rope climbsWorkout 38 Minute amrap10 squat cleans8 bar muscle upsBarbell starts at...Read More

Get your team ready for www.RoadHouseRumble.comask us for details8am35 Minute AmrapTeams of 330 Cal Bike30 Cal Row 30 cal ski**21 single db devil press between every machine9amFor Time80 Air Squats100m Farmers Carry500m row60 Wall Balls 20/1460 Abmat Sit-Ups500m row50 Burpees50 box step ups 35/20100M farmer carry40 Push-Ups20 Burpee Pull-Ups500m row35ish minute capRead More

General Warm-Up (4-6 minutes) 2 Sets: For Quality 1:00 Easy 10 Alternating Scorpions 10 Alternating Iron Cross Stretch 10 Air Squats 5 Inchworm Push-Ups Specific Warm-Up and Barbell Primer (4-6 minutes) 2 Rounds: (Empty Barbel) 9/7 Calorie Row, Building Intensity 5 Front Squats 5 Push Press 5 Thrusters Build Loads and Focus on Barbell Cycling...Read More

General Warm-Up (8-10 minutes)2 Sets: For Quality1:00 Easy Row or Ski (Hinge Pattern Bias)5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers:20 second Behind the Neck Elbow Punch Throughs10 Barbell Romanian Deadlifts10 Squat Jumps Directly into.. Barbell Specific Warm-Up (8-10 minutes)2 Sets (Empty Barbell):3 Segmented Clean Deadlifts3 Hang High Pulls3 Hang Muscle Cleans3 Low Hang...Read More