Category

  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

  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

  Intermediate 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 bar and drop your hips to... READ MORE