Warm Up As many quality rounds as possible in 15 minutes 15 Shuttle Runs 15 TRX Squats 15 TRX Rows 50 Single Unders Cardio Circuit [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Banded Pull Aparts Band Row Prayer Stretch Quadruped Thoracic Rotations Active Hang TRX Row [...]

WOD Teams of Two! One person working at a time COMPETITIVE 300 Air Squats 300 Double Unders 150 Cal Bike 150 Wall Balls (20/14) 100 Single DB [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Banded Pull Aparts Band Cuban Press Prayer Stretch Cat Cow Active Hang Med Ball Push Press Strict [...]

Warm Up - 2RNFT 10x Band Pull Apart 8x Empty Bar Upright Row 6x Empty Bar SLDL 4x Squat to Hold 2s Clean/Jerk Warm Up *empty bar* A) Tall [...]

Warm Up - 3RNFT 10x PVC Shoulder Rotations 8x Band Strict OH Press 6x Band Good Morning 6x Band Monster Walks Snatch Warm Up *empty bar* A) 3x (3 [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds a) Cardio of choice b) Good Mornings c) Push-up Hold d) Band Pull Apart e) [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Banded Pull Aparts Band Cuban Press Prayer Stretch Cat Cow Active Hang Med Ball Push Press Strict [...]

Warm Up 3 Rounds 10 Hip Circles per Side 12 Glute Bridge 12 Band Pull Aparts 12 Empty Bar Deadlift Deadlift 6 x [...]

Warm Up As many quality rounds as possible in 15 minutes 15 Shuttle Runs 15 Ring Rows 15 Air Squats 50 Single Unders Cardio Circuit [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Monster Walks Glute Bridge Alt. Knee Over Toes Lunges Dynamic Squats Fire Hydrants PVC Squat Cleans Deadlift, [...]

Warm Up 3 Rounds 20 Arm Circles (10 Each Direction) 6 Inchworms to Downward Dog 16 High Plank to Toe Touch (8 per side) 10 Cat Cows 10 [...]