Fitness Redefined

30 min EMOM of: 1st - 8-10 burpee box jump over 2nd - 15 Double kb swings 3rd - 16 kb front rack walking lunges – Rest 5 min and then...

A. 4x8-12 Alt. Strict Press Kneeling 4x8-12 Alt. Strict Press in Split Stance *Alt. legs every set – B. 3 sets 15-20 Halting scissor...

A. 5x3-5 Ring Dips with 4 Sec Eccentric – B. Teach KB Snatch Progression 5 Min EMOM 8 4 SA KB Snatch/Side or 4-6 Double KB Snatch – C. 3...

A. 30 min EMOM of: 1st: 30 sec Wall Sprint 2nd: 8 Beat Swings + 5 Athletic Burpees 3rd: 10-15 Wall Balls 4th:50 SU's / 30 DU's 5th: Rest...

A. 6x2 Front Squats – B. 4x 6-8 RNT Split Squats/Side with 5 sec eccentric into 6-8 deficit HSPU rest 60 sec – C. 10 EMOM 5-7 T&G Power...

A. 6x 3-6 Headstand Presses – B. 4x 4-6 Strict HSPU – C. 8 EMOM 6-8 Kipping T2B

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...

A. 4x 4-6 Ring Dips @ tempo 3331 (-v_^) – B. 4x 6-8 BSSQ/Side – C. 12 alt. EMOM I 8-12 SA DB/KB G2S II 30 sec Double Unders *switch...

A. 6x1 High Hang Clean 1 Hang Clean 1 Mid Chin Clean pause each Position for 3 sec – B. 8 EMOM 6-8 Single Arm DB/KB G2OH alternate...

A. 4x 10-12 BSSQ/Side into 3-7m Handstand Walk Rest 60 Sek – B. 8 EMOM 6 KB Snatche/Side – C. 7 Rounds 7 KB Thruster 7 Burpees

A. Frog Pose 12 Min – B. 8 EMOM 6-8 Kipping T2B – C. YGIG 4x4-6 Arch Press into 15-20 sec Active Hang

A. 6x1 High Hang Clean 1 Hang Clean 1 Mid Chin Clean pause each Position for 3 sec – B. EMOM 8 8 DB/KB Clean – C. Retest WOD 21-15-9...

A. 4 sets of: 6-10 Deficit Push Ups @2101t – B. 3 sets of: 6-8 Single Leg Landmine Romanian Deadlifts /leg @3001 – C. 14 min EMOM: Min 1:...

A. 6x2 Power Clean – B. EMOM 8 4 DB/KB Clean & PP or Jerk – C. Teams of 3 YGIG AMRAP 12 Sled Pull then Push Sled Back

4x 10 min. alternating EMOM – I A. 14 Box Jumps with alt. single leg landing B. 1 length of Box controlled Bear Crawl – II A. 12 Wall...