WARM UP 2 rounds for quality of: 15m Single Leg RDL 20 Single Leg Lateral Box Step-ups 12 Serratus Wall Slides 8 Push-ups 6 Band Assisted...

Use a Sandbag, Barbell or 1-2 KB/DB's for this workout. Warmup 5 Rounds Not For Time: 20 Mountain climbers 20 Air squats 20 Sit-ups...

Perfect for Athletes who need more than a regular programming. 1. Conditioning Teams of 3: AMRAP 30' 400m Run (together) 40 Squat Cleans*...

Strength 1. Strict Deficit HSPU Build to a Max Deficit for 3 Reps Then: 3 x 3 every set 2cm less 2. Strict Chest to Bar Chin Up 3 x 5...

Bootie + Beast+Abs Workout Beast 3 Rounds 1 Min work for each movement Double dumbbell alternating inside curl, pick weight KB Sumo...

Perfect for Athletes who need more than a regular programming. 1. Clean and Jerk A. EMOM 10 Min Work up to a heavy rep of the day Do not...

Use a Sandbag or 1-2 KB's or DB's for this workout. Warm Up 3 Rounds 3 Wall walks (go as far up the wall as you can 10m Walking knee hug...

WARM UP For quality: Row / Ski Erg / Bike Calorie, 3 mins Couch Stretch, 2 mins 10 Air Squats Wrist stretch, 1 min 10 Front Squat With 3...

Use a Sandbag or 1-2 KB's or DB's for this workout. Warm Up 800m Sandbag carry (on back) –Then– 2 Rounds 20 Forward lunge 20 V-Ups 20...

WARM UP 3 rounds for quality of: 5 Parallette Push-ups 5 Parallette Dips 5 Squat Jump Laterally Over Paralletts Parallette L-Sit Hold, 5...

1. Weightlifting 1 Snatch A. 15reps @ 75% B. 10reps @ 80% C. 5reps 85% Rest as needed between reps Don't has to be unbroken. For Quality...

Bootie + Beast Workout Workout 10 Min AMRAP 10 Standing banded flys 10 Double dumbbell incline bench press, pick weight 10 Diamond...

Rest Day

Rest Day

Rest Day

A. Snatch Deadlift 5x3 @100% With a 3s Eccentric on Each Rep. Rest 2:30 B. Snatch Push Jerk + 2s Pause in Catch on Reps 1 & 2 4x6 @55% of...

BIKE / ROW or SKI- FTP TESTING Complete as many rounds as possible in 40 mins of: (Easy Paced), 5 mins (Moderate/Fast Pace), 5 mins...

Warm Up 2 Rounds: 100m Run 10 Inch worms 10 Backward lunge 10 Burpees Workout 30 Minute AMRAP 5 Pull-ups * 5 Push-ups 10 Air Squats Every...

1. Conditioning John Rankel As many rounds as possible in 20 mins of: 6 Deadlifts (102/70kg) 7 Burpee Pull-ups 10 Kettlebell Swing...

Bootie 3×20 Bulgarian Squats, pick weight (10/10 legs) 3×20 Dumbbell Romanian Deadlift, pick weight 3×20 Weighted hanging leg raise, pick...

WARMUP For quality: Lat Stretch In Child’s Pose, 2 mins 10 Walk out with push-ups Plate Squat Hold, 1 min 10 Band Shoulder Pass Throughs...

Warmup 2 Rounds not for time 20 Glute bridge 10 Push Ups 30 sec squat hold 10 Each side walking lunge w/ twist –Then– 10-8-6-4-2 reps of:...

Bootie Work Every minute on the minute for 10 min alternating between: 10 V-Ups + 10 Diamond Push Ups 40sec Glute Bridge Hold *If you...

1. Snatch EMOMx10: 1 Squat Snatch from Low Hang (below knees), climbing 2. Snatch Skills A. 3×2 Snatch Grip Push Press from behind neck...