FRONT SQUAT E3:00MOM5 1st set: 6 @ 60% 2nd set: 6 @ 65% 3rd set: 4 @ 70% 4th set: 4 @ 70% 5th [...]

Warm Up - 3 Rounds-Not-For-Time A) 5 Band Chest Opener B) 5 Band Tricep Overhead Extension C) 5 Band Scapular Retraction D) 5 Band [...]

Warm Up 20 Hip Circles Per Side 20 Torso Twists 20 Band Pull Aparts 20 Band Good Mornings Coach Guided (perform as many [...]

Warm Up 30 seconds Skippings 30 seconds Mountain Climbers 30 seconds Press WOD 13 Minute AMRAP COMPETITIVE 15 [...]

Warm Up Repeat For 5 Minutes15 Band rows15 Band Deadlifts10 Scapular Pull Ups Power Pendlay Row Every 1.5 Minute on the Minute 3-3-3-3-3-3 [...]

Warm Up 20 Arm Swings 20 Arm Circles Per Direction 20 Band Pull Aparts Coach Guided (perform as many reps as coach needs [...]

Warm Up Repeat For 5 Minutes 100m run 15 Dynamic squats 10 Med Ball Clean and jerks Front Squat [...]

Warm Up Repeat For 5 Minutes 30 Seconds Dead Hang 10 Empty Bar Strict Press 30 Jumping Jacks Strength / [...]

Warm Up Repeat For 5 Minutes 10 Lunges 10 KB Good Mornings 5 Sit Ups 5 Ring Rows/Pull Ups 5 Inch Worm to [...]

Warm Up 20 Arm Swings 20 Arm Circles Per Direction 20 Band Pull Aparts 15 Band Tricep Press Down Coach Guided (perform as [...]