Warm-Up 10 Cat Cows10 Seal To Downward Dog16 Glute Bridge March16 Banded Good MorningCoach Guided (perform as many reps as coach needs to address class technique)15 Empty Bar Deadlift [...]

Warm Up Repeat For 5 Minutes 16 High Kness 16 Butt Kicks 20 Mountain Climbers 20 Russian Twists Strength: Deadlift Every 2:15 minutes on the minute5 [...]

Warm Up Repeat For 5 Minutes 30 Jumping Jacks 15 Squats 10 Ring Rows 5 Push Ups WOD For Time ELITE [...]

Warm-Up 12 Band Pull Aparts12 Band Lat Pull Downs15 Scap Push Ups8 Band External Rotation Per Side10 Slow Eccentric Push Ups Or Negative Push UpsCoach Guided (perform as many [...]

Warm Up Repeat For 5 Minutes 30 Second Row 15 Band Overhead Press 15 Band Row 15 Band Good Morning Strength: Push Press Every 2:15 Minutes [...]

Warm Up Repeat For 5 Minutes 16 Scap Pull Ups 16 Lunges 16 Ring Rows 8 Squats Strength: Back Squat Every 2:15 minutes on [...]

Warm-Up 12 Squat And Reach12 90/90 Hip Switch12 Glute Bridge March8 Goblet Squats With A Pause At The BottomCoach Guided (perform as many reps as coach needs to address [...]

Warm Up Repeat For 5 Minutes 15 Banded Good Mornings 15 Band Overhead Press 15 Band Row 10 Push Ups Strength: Bench Press Every [...]

OHS WORK E3:00MOM5 - Work into a heavy OHS or 1RM OHS. - If feeling good, work into 1-3 sets above 100% for a new 1RM OHS. 1st set: [...]

GENERAL WARM UP 2 Rounds: 10 minute cap A) 10x Band Scapular Retraction B) 10x Standing Shoulder CARs (5 per arm) C) 10x Band OHS w/ 2s pause in [...]

Warm-Up 10 Cat Cows10 Seal To Downward Dog16 Glute Bridge March16 Banded Good MorningCoach Guided (perform as many reps as coach needs to address class technique)15 Empty Bar Deadlift [...]

Warm-Up 12 Band Pull Aparts12 Band Lat Pull Downs15 Scap Push Ups8 Band External Rotation Per Side10 Slow Eccentric Push Ups Or Negative Push UpsCoach Guided (perform as many [...]