Warm-Up: 4 Rounds -5 Burpees -5 Muscle Cleans Mobility: -Racked PVC- 2 min ea -Hip Ext- 2 min ea -Prayer Stretch- 2 min -Glute Bridges- 2 min A. WOD: 20 Minute EMOM -3 High Hang Power Cleans Cool Down: -High Elbow- 2 min ea -Cat / Cow- 2 min › Read more
Warm-Up: 3 Rounds -30 Jump Rope -10 V-Ups -5 Push-Ups Mobility: -Prayer Stretch- 2 min -Hip Ext- 2 min ea -Calf Mobility- 2 min ea A. Front Squat -5 @ 75% -3 @ 80% -3 @ 85% -2 @ 90% B. WOD: 12 Minute AMRAP -70 DU’s -50 T2B -30 Strict HSPU -10 Muscle-Ups (Strict › Read more
Warm-Up: -2 Minute Row 4 Rounds -5 Wall Facing Front Squat -3 Pull-Ups Mobility: -Banded Ham- 2 min ea -Chest Exp- 2 min -Squat Hold- 2 min A. Snatch Grip DL -5X2 @ 105% B. WOD: “Jackie” -1000 m Row -50 Thrusters (45# / 35#) -30 Pull-Ups Cool Down: -500 m Row › Read more
Warm-Up: 4 Minute EMOM -1 Wall Walk -5 Goblet Squats Mobility: -Wall Press- 2 min -High Elbow- 2 min ea -Newborn- 2 min -LAX on Shoulder- 2 min ea A. Push Press -8X3 B. WOD: 3 Minute AMRAP -30 CTB Pull-Ups -Max Power Cleans (185# / 135# or 75%) 2 Minute Rest 3 Minute AMRAP › Read more
Warm-Up: 3 Rounds -10 Med Ball Cleans -10 Lunge Pass Thru -5 Broad Jump Mobility: -Calf Mobility- 2 min ea -Dynamic PVC- 2 min -Hip Ext- 2 min ea -Cat / Cow- 2 min A. 6 Sets -1 High Hang Snatch -1 Low Hang Snatch B. WOD: 21-15-9 -Burpee OTB Jumps (24” / 20”) -KBS › Read more
Warm-Up: -500 m Row -10 Leg Swings -10 Arm Circles -10 Boot Strappers -10 V-Ups Mobility: -Wall Press- 2 min -Chest Exp- 2 min -Child / Cobra- 2 min -Wall Slides- 2 min A. Jerk (Split) -2 @ 70% -2 @ 75% -2 @ 80% -2 @ 85% -2 @ 75% B. WOD: 8 Minute › Read more
Warm-Up: 4 Rounds -10 Mountain Climbers -10 Hollow Rocks -10 Supermans -10 Lunge Pass Thru Mobility: -High Elbow– 2 min ea -Calf Mobility- 2 min ea -Band OH- 2 min ea A. High Hang Clean -3X3 @ 85% B. WOD: 20 Minute AMRAP -50 DU’s -20 OH Lunges w/ DB (35# / 25#) -20 HR › Read more
Warm-Up: -2 Minutes Bike, Row, or Jump Rope 3 Rounds -3 Muscle Snatch -10 Side Lunges Mobility: -Dynamic PVC- 2 min -LAX on Shoulders- 2 min ea -Hip Ext- 2 min ea -Squat Hold- 2 min A. High Hang Snatch -7X2 B. WOD: 4 Rounds -20 Pistols -10 Hang Power Cleans w/ DB’s (50# / › Read more
Warm-Up: 4 Rounds -1 Wall Walk -6 Ring Rows -6 V-Ups Mobility: -Hip Ext- 2 min ea -Prayer Stretch- 2 min -Boot Strappers- 2 min -Roller on Lats- 2 min ea A. Back Squat -5X2 w/ 3 Sec Pause @ 75% B. WOD: 15 Minute Alt. EMOM -Max Unbroken Strict Pull-Ups -Max Unbroken Strict HSPU › Read more
Warm-Up: -20 Wall Balls 4 Rounds -1 Inch Worm -4 Push-Ups Mobility: -Band OH- 2 min ea -Roller on Thoracic- 2 min -Child / Cobra- 2 min -Calf Mobility- 2 min ea A. Push Press -4X4 @ ME B. WOD: 18 Minute AMRAP -50 DU’s -25 Wall Balls (20# / 14#) -50 Sit-Ups -25 KB › Read more
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