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Hero Wod Jenkins: Warm Up: 100 m run 10 Groiner stretches 5 sec static hang, 5 scap pulls, 5 kig swings 3 times AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) Read more…

Warm up: 5 med ball shrugs 5 med ball pulls 5 med ball squat cleans 3x Work on hip mobility Stretch lower back For Time: 1 to 10 and then 10 to 1 Hang clean (95/65) Wall ball Front squat Read more…

Reistance band warm up :20/:10 x 3 Bicep Curl Squats (under feet/around neck) R arm row (wide feet) L arm row (wide feet) 8 min AMRAP Right Arm Russian Swing 2 hand clean R arm press R arm OH Fwd Read more…

Warm up: 10 Alternating step ups 5 Inchworms Empty bar strict press   20 min AMRAP 12 Burpee Box Jump Over  9 Push Press 115/75  30 DU’s/15 Calorie Row      

Tabata warm up: Bent over row to front raise/KB Romanian DL Circuit :40/:10, :30/:10, :20/:05 KB Center squat to right/left KB two hand clean/press to OHTE KB Bicep curl to press out KB Alternating press ups (side to side)  Circuit: Read more…

Warm up: 5 deadlifts @ 50% of workout weight 5 scap pullups 10 PVC Pass thru For time Deadlift 10 to 1 (225/185) Toes to Bar 1 to 10

Tabata Warm Up: Alternating Russian swings / Clean & Press from floor Upper body :30/:10 x 2 One arm alternating KB pushups      :10 toe taps KB one arm row (R)      :10 toe taps KB one arm row Read more…

Warm up: 1 minute jump rope (circulation, increase core temp) Seated criss cross hip stretch (hip opener- reduces back pain while rowing) Leg swings- forward/back/side (hip mobility) Protracted pushups pulses (warms up the back and core for rowing) For time:2,000 Read more…

ARMS Go through list 2x for armsTriceps: :30/:10 Box dips Triceps kickbacks (DB) OHTE Biceps Angled out bicep curl Alt cross body curls Alt hammer curls Shoulders Front raises Lateral raises Upright row Cardio Tabata: jump squats/lunge hops Cardio Tabata: Read more…

Warm up: EVERYONE MUST DO to avoid injury during pull-ups and toes to bar! Scap warm up on TRX: Low TRX rows, activate the scap muscles and pull chest to straps (10 reps) Scap pull-ups on rig: hanging from rig, Read more…