Full body kettlebell station day. Bring your wrist guards and a mat/towel.

Mobility warm up into a little bit of crow skill work. Then a spicy 20 min partner AMRAP and some ab work to finish. Bring gloves and...

A little bodyweight tabata to start. Then sprint mechanics and cone drills. Bring your gloves, a mat/towel, and good shoes for sprinting.

Kettlebell day- single leg Romanian deadlifts, oblique rainbows, single arm cleans, single arm squats, and single arm shoulder to...

Skipping, jump rope, and hurdles. Bring a jump rope if you have one and wear good shoes for lateral movement.

15 minutes of running and 15 minutes of sprinters lunge jumps, tuck ups, and jumping jacks. Bring your mat/towel.

Kettlebell strength focus day with a short burner at the end. You need a mat/towel.

Cossacks, lunges, plank shoot throughs, push up variations, and groiners. Bring a mat/towel and gloves.

Single leg jumping and cone drills. Wear good running shoes!

For your kettlebell work today, part A will be Turkish get ups, windmills, and halos in a squat. Part B will be deadlifts, swings, and...

Speed ladder with the theme "hips don't lie" for our very own Steve O'Brien. Bring your gloves, a mat/towel, and wear shoes good for...

Endurance day! We will do 5 different 5 min AMRAP's, each one starts with a lap around the track. You will have a little bit of jumping...

Kettlebell swings, cleans, squats, and push press. 2 mini met cons and then a little upper body pump to finish. Bring your wrist guards.

Static holds and then a partner conditioning workout with double unders, air squats, sit ups, no push up burpees, and cossack squats. ...

Handstand practice, super slider strength work, and a little gymnastics AMRAP. Bring your mat/towel and gloves.

Kettlebell day! We will go through kb snatch progressions. Then a strength piece focused on tempo squats and OH/front rack stability....

Hurdles and cone drills today, you will only need good shoes for running and lateral movement. The weather looks questionable, but you...

Running, lunges, push ups, tuck ups, air squats, tuck jumps for endurance day. Bring your gloves and a mat/towel.

Long kettlebell chipper. You will be doing snatches and a lot of front rack, so bring wrist/forearm guards if you have them.

We will start with a long dynamic warm up. Our conditioning piece is a nasty little workout with running and burpees. We will finish...