THE BEST WAY TO PREDICT THE FUTURE IS TO CREATE IT

Warm-Up: 1-2 min Treadmill 2x through: - Yoga Push-up x 6 - Lunge & Rotate x 3 ea. - :20 Front Plank Hold BLOCK 1 3 Sets: - BB or DB...

Burpee Over Bar x 5 - 10 Thrusters + 5 HSPU Burpee over Bar x 5 - 15 SDHP Burpee Over Bar x 5 - 20 Push Press Burpee Over Bar x 5 - 30 DL...

5 ROUNDS 1. 6 power snatch 2. 6 OHS 3. 8-10 Strict PULL-ups 4. 6 Med Ball PUSH-ups

5 ROUNDS: 10 Thrusters (#115 / #95) 8 O.H. Lunge 10 Bar Facing Burpees

Warm-Up: - 2 Min Jog - 10x Air Squats - :20 Double Leg Glute Bridge Hold - :30 Front Elbow Plank 1. Dumbbell Front Squat 5 x 6 ss: Calf...

1. Single Dumbbell Glute Bridge (HEAVY) 3 x 10 (squeeze for 1 sec on the top) - Slow-mo body weight squats x 8 2. Dumbbell RDL's 3 x 8 -...

Warm Up: 30 jumping jacks THEN 2x through - 5 Wide push-ups - :30 plank hold (squeeze glutes and core!) - Lunge & Rotate x 3 ea. BLOCK 1...

Warm Up: 30 jumping jacks THEN 2x through - 5 Wide push-ups - :30 plank hold (squeeze glutes and core!) - Lunge & Rotate x 3 ea. BLOCK 1...

Warm up: 2 times through - Band pull apart x 8 - Front plank :30 - Scap Push-Ups x 8 1. Close-Grip Bench 4 x 12 ss: Chin-Ups 4 x 4 2....

WARM-UP: 2 min jog then... 2 x through - Prone I-Y-T's x 6 2.5 lbs-5 lbs weight - Push-ups x 10 - Plank Hold :30 STRENGTH TRAINING: 1. DB...

WARM-UP: 3 minute run then... 2 x through - Lunge complex x 3 (Forward, Reverse, Side) - Air Squats x 10 - Glute bridge hold :20 STRENGTH...

WARM UP: 2:00 Jog then... 2 x Through - Double leg glute bridge hold :20 - Russian twist x 20 - Fire hydrants x 8ea (look online, hold at...

WARM-UP 2x through - Band Pull Apart x 10 - Shoulder tap push-ups x 5 ea - 00:45 Plank Hold STRENGTH TRAINING: 1. Barbell Curl Strip Set...

35 MIN RUNNING CLOCK Choose an appropriate DB weight 10 Bench Press 10 High Pulls 10 Thrusters Goal: 5-6 rounds Extra Credit: 3 Sets...

WARM-UP: Lunge Matrix: Forward, Side, Reverse x 3 Groiner w/ rotation 2 x 5 ea. Single Leg Glute Bridge 2 x 5 ea. (opposite leg straight)...

WARM-UP: Suicide Jog: court/turf Dynamic Air Squats 2 x 5 Med Ball Side Slams 2 x 5 ea. Front Plank 2 x :30 Strength Training 1.)Single...

WARM-UP: 2 min run/elliptical Air Squat 2 x 10 Push-up Plus 2 x 5 (Protract shoulder blades at the top) Side Plank 2 x :30 ea. UPPER BODY...

WARM UP: Line Drills: Hops, Single Hops, Criss-Cross Seated Russian Twist 2 x 10 Groiner w/ Rotation 2 x 3ea Lunge Matrix 2 x 2ea (front,...

5 ROUNDS 1.) Single Legs RDL's x10 ea. - Either DB's in each hand or light Barbell 2.) Double Leg Hip Thrust x15 - Either HEAVY DB on hip...