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Warm-Up: Banded Scarecrow x 30-60 seconds per position Couch Stretch x 60-90 seconds per leg Lat Stretch x 60-90 seconds per arm Lunge Matrix x 5 steps each direction Plank Shoulder Taps x 20-30 rep

Warm up: At 80-85% effort against a 16-minute clock: Max Calorie Assault Bike* *Every 4 minutes, including at 321GO!, perform: 15 Down Ups (burpee with no jump) 15/10 Calorie Row Strength: Back Squat

Warm up: At 70% effort, complete: 100 Double-Unders 30 Wall Ball Shots (9/6Kg) 30/22 Calorie Assault Bike Bench press (2 rounds of): *Set 1 – 15 reps 70% of BW *Set 2 – 12 reps 80% of BW *Set 3 – 9 re

Warm up: Three sets of barbell only: Overhead Squat x 10 reps (use narrower grip for every set) Rest as needed Followed by… Two sets of: Front squat x 10 reps Rest as needed Followed by… Two sets of:

Warm up: 3 Rounds of 6 minutes 20 Cal on Airdyne 10 Squat jumps 20 Cal on Airdyne Skill: Every 10s of 6 minutes L-Sit hold 10 s rest between rounds For time: 21 Wall Balls 18 Reverse burpees 15 Back s

Warm up: 3 Rounds of 10 reps DB deadlift (20-30Kg) Medball cleans Triceps push ups Strength: Every minute for 10 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s

Warm Up: Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Statio

Warm up: Bandy push ups Shoulder dislocates Squats Burgener Warm-Up w/ PVC Followed by… Three Sets: Snatch Balance + 3 Overhead Squats Then… Strength: Every 2 minutes, for 16 minutes (8 sets): Snatch

Warm up: Tabata x 2 sets of 10 rounds each of: Single-Arm Plank Alternating Lateral Lunges Side Plank Air Squats Hollow Hold or Rock Plank Shoulder Taps V-Ups Bear Crawl Frog Jumps Wall Climbs Workout

Warm up: Two sets of: Single-Arm Ring Row x 5 reps each arm Rest 15 seconds Band Pull-Throughs x 10 reps Bandy shoulder press in L-Sit x 10 reps Strength (80% 1RM of Strict shoulder press): Every

Warm up: Assault Bike x 30 seconds Static Hang x 30 seconds Banded Good Mornings x 30 seconds Rest 30 seconds Then… Strength: Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps 65% or

Warm up: 2 Rounds of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Altern

Zítra do školy!!! Takže je třeba se pořádně napumpovat! Warm up: Rotate through the following movements for 15 minutes @ 70% effort: 100 Meter Run 70 Double-Unders 10 Alternating Dumbbell Squat Snatc

Warm up: Three rounds, not for time, of: 400 Meter Run 70 Double unders 5 Wall walks 1 Rope Climb from L-Seated Position 1 Rope Climb Strength: Back Squat *Set 1: 5 reps with 70% of 1-RM *Set 2: 3 rep

Strength: Back squat: AMAP 60% BW 70% BW 80% BW 90% BW 100% BW Workout 1: For time: 30 Strict Handstand Push-Ups 30 Toes to Bar 200m Front Rack DB Lunges 20 Strict Handstand Push-Ups 20 Toes to Bar 10