WARM-UP -
8:00 AMRAP
30-second Jump Rope
5 Up Downs over Line
10 Suitcase Deadlifts (each)
10 Glute Bridges
5 Downward dog to Upward
Dog Transition
STRENGTH -
Build up to a Heavy 3-rep
Deadstop Deadlift (Clean
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