Warm-Up: -500 m Row 4 Rounds -12 Hollow Rocks -12 Supermans Mobility: -Banded Ham- 2 min ea -Hip Ext- 2 min ea -Roller on Glutes- 2 min ea A. Every Two for 12 Minutes Complete -6 Back Squats @ 60% B. WOD: 10 Rounds -200 m Row -1:00 Rest Cool Down: -Boot Strappers- 2 min › Read more
Warm-Up: 4 Rounds -10 Lunges -2 Wall Walks Mobility: -Straddle Stretch- 2 min -Newborn Stretch- 2 min -Ham on Wall- 2 min -Child / Cobra- 2 min A. Deadlift -3X6 @ 70% B. WOD: 18 Minute AMRAP -25 Wall Balls -15 KBS -300 m Run Cool Down: -Banded Ham- 2 min ea -Calf Mobility- 2 › Read more
Warm-Up: -Bring Sally Up Mobility: -Hip Ext- 2 min ea -High Elbow- 2 min ea -Dynamic PVC- 2 min -Flag Stretch- 1 min ea A. Back Squat -3 @ 70% -3 @ 75% -3 @ 75% -3 @ 80% -3 @ 85% B. Strict CTB Chin-Ups -6X4 C. WOD: “Grace” For Time (5 Minute Cap) › Read more
Warm-Up: 3 Rounds -10 Air Squats -5 Burpees -5 Strict T2B Mobility: -Foot in Front- 2 min ea -Band OH- 2 min ea -Boot Strappers- 2 min A. Front Squat -3X4 @ 80% B. WOD: 12 Minute alt EMOM -20 DU’s / 10 Thrusters -12 T2B / 6 Burpees Cool Down: -Hip Ext- 2 min › Read more
Warm-Up: 4 Rounds -:20 Push-Ups -:10 Rest -:20 Jump Rope -:10 Rest Mobility: -Wall Press- 2 min -Cat / Cow- 2 min -BB on Shoulder- 2 min ea -Calf Mobility- 1 min ea A. Push Jerk -3X2 @ ME B. Ring Dips -5X12 C. WOD: 4 Rounds -16 OTB Jumps -12 Alt DB Snatch -8 › Read more
Warm-Up: 3 Rounds -25 Jump Rope -5 Muscle Snatch Mobility: -Dynamic PVC- 2 min -Wall Slides-2 min -Boot Strappers- 2 min -Hip Ext- 2 min ea A. 4 Sets -1 High Hang Power Snatch -1 Hang Power Snatch (Above Knee) -1 Power Snatch B. Wide Grip Pull-Ups -3X10 C. WOD: 5 Rounds -12 T2B -8 › Read more
Warm-Up: 5 Minute EMOM -5 Burpees -7 KB DL Mobility: -Banded Ham- 2 min ea -Roller on IT- 2 min ea -LAX on Shoulder- 2 min ea -Heel Press- 2 min A. Deadlift -3X8 @ 60% B. Bulgarian Split Squat -3X12 C. WOD: 5 Minute AMRAP -7 Burpees -27 DU’s Cool Down: -Calf Mobility- 2 › Read more
Warm-Up: 4 Rounds -10 V-Ups -2 Wall Walks Mobility: -Band OH- 2 min ea -Prayer Stretch- 2 min -LAX on Glutes- 2 min ea -Glute Bridges- 2 min A. Press -5X3 @ ME B. WOD: 3X4 Minutes to Complete -20 HSPU -20 Box Jumps -20 Hang Power Cleans (135# / 95# or 60%) Cool Down: › Read more
Warm-Up: -300 m Run 3 Rounds -5 Chin-Ups -10 Push-Ups Mobility: -Hip Ext- 2 min ea -Cat / Cow- 2 min -Calf Mobility- 2 min ea A. Back Squat -3X4 @ 75% or Above B. WOD: 3 Rounds -600 m Run -22 Slam Balls -11 Strict Pull-Ups Cool Down: -Plantar Mash- 2 min ea -Roller › Read more
Warm-Up: 3 Rounds -10 KB DL -5 KBS -5 Squats Mobility: -Dynamic PVC- 2 min -Open Chest- 2 min -Banded Ham- 2 min ea -Newborn- 2 min A. 6 Sets -1 Hang Power Snatch -1 Hang Snatch -1 OHS B. Sumo DL -2X15 C. WOD: For Time -40 OTB Jumps -1:00 Rest -40 Ring Dips › Read more
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