Fitness Redefined

A) 15 mim EMOM: 1 min: 30 sec Wall Sprints 2 min: 40 sec alternating table top reaches (10 sec. each) 3 min : 10-12 athletic burpees - 5...

35 AMRAP 20 SA KB OH Walking Lunges (switch arm every 10) 30 Box Toe Tap 1 Length of Box Crab Walk 20 Sec Passive Hang/Active Hang

A. 4x PI 4-6/Side SA Ring Row with a 2 sec active Hold in Top Position PII 10-15 Pike Compression Lifts – B. 5-7 Min to teach KB Snatch...

A. 12 Min Handstand Practise 45° N2W/Freestanding with Partner Spotting – B. 2 sets PI: 3 /Side Jefferson Squat PII: Vestibular...

A. YGIG Teams of 3 3-6 Dragonflag Rolls/Compressions OR 4x1-Skin the Cat – B. 2 Sets PI: 10-12 Hamstring Curls on Rower PII: 5/Side...

HERO WOD – 40 min Amrap of : – 24 Alternating S.A. DKB Shoulder to Overhead 24 Lateral Athletic Burpee Box Jump over Run 400m (if rain...

A. 3x 3 Jump into Ring Dip 4x 3 Transition Drill on Box – B. 4x 1-3 Skin the Cat – C. YGIG/Movement AMRAP I 6-10 Kipping T2B II Staddle...

A. In Teams of 2 YGIG each 5 sets of: 10 m Sled Press into 1 length bent over hand over hand rope pull – B. 4 sets of: 20 m Reverse sled...

In Teams of 2, 30 min Amrap of: 50 beat swings 50 Clapping planks 50 Partner Jumping Squats 50 Partner Athletic Burpees 50 Lateral Lunges...

A. 2 sets of: laying on an incline with chest on the bench (keep shoulder back and down) 6-8 T-raises 6-8 Y-raises 6-8 I-raises – B. 5...

A. 3 sets of: 4-6 Landmine Single Leg RDL 30 sec Anti Rotational Hold – B. Every 2 min for 6 sets: 5 Banded Deadlift – C. 12 min Amrap...

A. 10-15 min hang clean Practice – B. 5-7 sets of: 1 hang clean Pull + 1 hang Power clean C. 10 min Amrap of: 15 m Heavyish KB Suitcase...

A. 3 sets of: 15 sec each side Hamstring Curl Compression with ball 20-30 sec side plank – B. Every 3 min for 5 sets: 3-5 Front Squat @...

A. 3 sets of: 30 sec anti rotational hold /side partner swinging band 10 slow and controlled Scapula Push-ups – B. 5 sets of: 6-8 Single...