Warm Up 2 Minutes of Cardio of Choice Slowly Increase Intensity Mobility and Activation PVC Pass Throughs X 30 Seconds Arm Swings X 30 Seconds Alternating Thread the [...]

Warm-Up 30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh) 30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side 10 Pancake Sit-Ups 10 Hip Circles [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Mobility and Activation Ankle Stretch X 30 Seconds per Side Side Lunge Stretch Hold X 30 Seconds per [...]

Toes-to-Bar Advanced Basics Warm Up (5 minutes) Main Work (50 minutes) Skill Practice: 4 x 6 Kip Swings with Controlled [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Mobility and Activation Ankle Stretch X 30 Seconds per Side Side Lunge Stretch Hold X 30 Seconds per [...]

Warm Up Foam Rolling Upper Back X 30 Seconds Foam Rolling Lats X 30 Seconds per Side Side Lying Arm Rotations X 10 Reps per Side Chest Stretch [...]

Warm Up WOD TBD COMPETITIVE PERFORMANCE LIFESTYLE

Paused Back Squat E2:30MOM5 Perform each set as… 3x (2s pause BS) + 2 NO PAUSE BS TOTAL 5 REPS PER SET 1st: 70% 2nd: 70% 3rd: 75% 4th: [...]

Warm Up 3 Rounds: 10-minute cap 20 PVC Shoulder Rotations/Dislocates 5 Plate OHS w/ light plate 5 Dynamic Squat 10 T-Spine Reach Barbell Warm Up 5-minute cap PERFORM W/ [...]

Warm Up Foam Rolling Outer Thigh X 30 Seconds per Leg Foam Rolling Inner Thigh X 30 Seconds per Leg Glute Release With Lacrosse Ball or Foam Roller X [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 30 Seconds Leg Swings per Side 30 Seconds Small Arm Circles 30 Seconds Big Arm Circles Mobility and [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 30 Seconds Leg Swings per Side 30 Seconds Small Arm Circles 30 Seconds Big Arm Circles Mobility and [...]