August 19, 2023 – Performance
Warm-Up One set of: 20/15 Calorie Assault Bike Followed by… Two sets of: Bodyweight Walking…
August 18, 2023 – Performance
Warm-Up Two sets of: Run x 200m Frog Rocks x 60 seconds PVC-Weighted Cross-Bench Pull-Over…
August 17, 2023 – Performance
Warm-Up Two sets of: 30 Single or Double Unders Kettlebell Farmer’s Carry x 100m Followed…
August 16, 2023 – Performance and Fitness
Warm-Up 500 m row, nasal breathing Followed by… Two sets of: 100 Foot Walking Lunge…
August 15, 2023 – Performance
Warm-Up 3 sets: 100 foot Wallball Pec Squeeze 5 Dive bomber Push Ups 10 Alternating…
August 14, 2023 – Performance
Warm Up Two sets of: Row x 250m, nasal breathing Burpee Broad Jump x 5…
August 12, 2023 – Performance and Fitness
Warm Up Run 400 meters Then… 2 Sets: 5 Burpee Broad Jumps 10 Bear Hug…
August 11, 2023 – Performance
Warm Up Two Sets: 12/10 Calorie Assault Bike 100′ Double Kettlebell Front Rack Carry 20…
August 10, 2023 – Performance
Warm Up Two sets of: 250m Row Dive-bomber Push-up x 10 reps Bottom Squat Medicine…
August 9, 2023 – Performance
Warm Up 3 Sets of: 12/10 Calories Assault Bike 50′ Bodyweight Walking Lunge 20 Alternating…
August 8, 2023 – Performance
Warm-up Two sets of: Assault Bike x 2 minutes Plank x 1 minute Bottom Squat…
August 7, 2023 – Performance
Warm-up 3 rounds: 200 m jog 3 inchworms + 5 Push Ups 5 each side…
August 5, 2023 – Performance
Warm Up 500m Row Followed by… 2 rounds: 20 Should Taps :15 second Ring Support…
August 4, 2023 – Performance
Warm Up 3 rounds: 250m Row *increasing peace each round 50′ Walking Lunge 10 Goblet…
August 3, 2023 – Performance
Warm Up 3 rounds: 100m Run 10 Push Ups 8 each side Single Arm Dumbbell…