Warm up 15 Shoulder Press:30 Bike (moderate)9 Shoulder Press:20 Bike (hard)6 Shoulder Press:10 Bike (SPRINT)Then 1:00 Dead Hang from Pull...Read more

Warm upAMRAP 7 Minutes5 Wallballs7/5 Calorie Row9 Box Jumps (step down)10 Gymnastics kipsOk all workout today. There is 25 minute...Read more

Warm up4 Rounds4 10m Shuttles6 good mornings 8 Push Ups 10-second Goblet Squat HoldStrengthEvery 2 Minutes for 10 Minutes (3)...Read more

Warm up Run 20010 Pass ThroughsRun 20020 Step Up200 m run10 Pass throughs Strength- 3 sets of 15 overhead squats....Read more

Sunday Funday, Find a partner and head to the gym! Wod 1- The classic (all outside)8 Minutes 5 Kb swings...Read more