Intermediate 8 Hip circles / direction 14 Psoas bar unders: Set up a barbell at hip height. Stand next to and perpendicular with the bar. Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head. Rotate your body away from the... READ MORE

  Intermediate Monster walk 12 steps in each direction Frankenstein walk x 30 feet Walking toe touches x 30 feet 5 Quadruped rotations / side 20 Face pulls Spiderman x 30 feet Strength: 8 Romanian deadlifts / 8 Floor presses 6 Romanian deadlifts / 6 Floor presses 4 Romanian... READ MORE

  Intermediate 6 Hip circles / side 10 Psoas march steps / side 6 Alternating Cossack squats / side 12 Leg swings / side 12 Lateral leg swings / side 8 Leg figure 8s / side Strength: 4 Rounds – 6 Front squats @ 31X1 12 – 15 Pendlay rows Metabolic Conditioning: Complete the... READ MORE

  Intermediate Complete 12 monster walk steps in either direction 5 Cat-cows Sampson lunge x 60 feet Strength: 3 Rounds – Kettlebell lunge x 60 feet 12 – 15 inverted sit-ups 3 Rounds – 10 Ring assisted supinated pull-ups 10 Pallof presses / side 3 Rounds – Farmer carry x 240... READ MORE

  Intermediate 8 Alternating cossack squats / side 8 Sampson lunges / side 30 banded external rotations / side Strength: Complete the following every 2 minutes 30 seconds for 10 minutes – 4 Sprinter step-ups / side 4 Rounds – 5 Back squats @ 60 – 65% 8 Ring assisted... READ MORE

  Intermediate 20 Face pulls 5 Quadruped rotations / side 10 Single leg hip lifts / side 12 psoas march steps / side Strength: Complete the following every 2 minutes 30 seconds for 10 minutes – 4 Hang power cleans Muscular Endurance: 3 Rounds – 6 Pronating dumbbell... READ MORE

  Intermediate 20 Face pulls Complete 8 hip circles / side Complete 8 alternating cossack squats / side 15 Chest-press shoulder-press Strength: Complete the every 90 seconds for 9 minutes (3 sets): 10 Front squats 8 Dumbbell strict presses (can push-press last 2 reps) 8... READ MORE

  Intermediate 20 Dislocates Sampson lunge x 60 ft 5 Cat-cows 5 Quadruped rotations / side 10 Band pull-aparts Strength: Complete the every minute for 12 minutes (4 sets): 8 Dumbbell floor presses 8 Supinated inverted rows (challenge yourself) 8 – 12 Landmine Romanian... READ MORE

Welcome to the holidays my friend! For the next week or so, you’ll be busy running around to holiday parties, new year’s events, and last minute errands in-between. Even though it feels like we’ve stepped out of real life for a couple of days, it’s crucial to remember your goals!... READ MORE

  Intermediate You may choose a one rep max to make up today if you wish!! 15 Face pulls 10 Band pull aparts Complete 8 hip circles / side Complete 6 single leg hip lifts / side Strength: Complete the following every 2 minutes for 8 minutes – 8 Heavy American... READ MORE