Workouts

PREP: 3x or 5:00 10 arm circles forward 10 arm circles backward 5 explosive push-ups 5 power ball shots STRENGTH: Press Advanced and Intermediate 1... Read More

PREP: 3x 10-meter square bear crawl Forward roll 10 walking toe taps 10 bandy side steps 1:00 bottom of the squat STRENGTH: Deadlift Advanced and... Read More

PREP: 3x 10 Spiderman stretches 10 overhead walking lunges (light weight) 10-meter bear crawl I pattern 200-meter run PREP: 2x 10 power ball shots 10 jumping lunges... Read More

PREP: 10 perfect squats 10 Cossacks 1:00 Spiderman lunges 200-meter run STRENGTH: Front Squat Advanced and Intermediate 1 x 5, 1 x AMAP Beginner 3... Read More

PREP: Your choice STRENGTH: Bench press 2 x 3, 1 x AMAP CONDITIONING: Advanced 400-meter run 50 push-ups 200-meter run 25 burpees 200-meter run 50... Read More

PREP: 3x 1:00 in bottom of squat 10 bandy shoulder presses (light band) 10 box step-ups (focus on neutral spine and square hips) 1:00 row... Read More

PREP: 3x or 5:00 10-meter bear crawl square 5 -10 inchworm push-ups 10 box step-ups 200-meter run STRENGTH: 15:00 EMOM – Paused front squats (3-second pause) For 5:00: 5 @... Read More

PREP: 3x Side shuffle 25 meters => Turn and back pedal 25 meters => Side shuffle 25 meters => Run 75 meters => 15 squats... Read More

PREP: 3x 1:00 bottom of squat 1:00 Spiderman stretch 10 walking lunges 10 bandy side steps STRENGTH: Back squat Advanced and Intermediate 1 x AMAP... Read More

STRENGTH: Advanced and Intermediate Squat 1 x 3, 1 x AMAP Beginner 3 x 5-8 CONDITIONING: 5 rounds 1:00 dumbbell thrusters 1:00 box jumps 1:00... Read More