WARM-UP -
8:00 AMRAP
45-second Row
10 Alternating V-Ups
5 Dynamic Squat Stretches
5 Wall Balls
5 Kip Swings
WORKOUT PREP -
2 sets:
5/4 Calorie Row (at workout
pace)
4 Wall Balls
3 Toes to Bar
WARM-UP -
Hip Halo + Banded 7s
-into-
8:00 AMRAP
5 Up Downs
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Ring Rows
5 Kip Swings
WORKOUT PREP-
3 sets:
WARM-UP -
10:00 AMRAP
1:00 Machine
10 Glute Bridges
10 Suitcase Deadlifts (each)
10 Cat Cows
10 Step Ups
10 Alternating V-Ups
WORKOUT PREP -
2 sets:
5 Deadlifts (build in weight)
2 Box Jumps
4 GHDs
WARM-UP -
2 sets:
1:00 Ski (or Row)
1:00 Bike
5 Roll and Reach
WORKOUT PREP -
Set up equipment, hit a few
seconds on each, and let’s
get to work.
WORKOUT - HAPPY NEW
YEAR!!!!
Freedom (RX’d)
WARM-UP -
10:00 AMRAP
1:00 Machine
10 Cossack Squats
4 Inchworms
6 Step Back Lunges
8 Single Arm Dumbbell
Bench (each)
WORKOUT PREP -
2 sets:
10ft Single Dumbbell Walking
Lunge (Set 2, use two
WARM-UP-
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
WORKOUT PREP-
3 sets:
WARM-UP-
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
WORKOUT PREP-
3 sets:
WARM-UP -
Burgener Warm Up (10-15
mins) (Snatch) + Skill Transfer
(if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Snatch + 3x
WARM-UP -
10:00 AMRAP
45-second Air Bike
10 Plate Hops
10 Alternating V-Ups
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty
bar)
10 Banded Good mornings
WORKOUT PREP -
3 sets: