Warm Up 3 Rounds 20 Banded Face Pulls 15 Band External Rotations Right 15 Band External Rotations Left 20 Band Y Raises 3 Rounds 1 Minute Echo Bike 25ft [...]

Warm Up 1 min light row or bike 1 Round 10 air squats 10 sit-ups 5 inch worms with pushups WOD For Time, [...]

Warm-Up 10 Cat Cow 16 Thread The Needle Switches 10 Scap Wall Slides 15 Single Dumbbell Overhead Press Per Side Coach Guided (perform as many reps as coach [...]

BACK SQUAT WORK E3:30MOM3 1st set set: 8 @ 65% 2nd set: 6 @ 70% 3rd set: 6 @ 75% % of Back Squat ACCESSORIZE A) E1:30MOM3: Seated DB/KB [...]

GENERAL WARM UP 2 Rounds: 10 minute cap A) 10x Band Pull Apart B) 10x Plate Halo w/ light plate C) 10x Plate OHS w/ light plate D) 10x [...]

Warm-Up 10 Cat Cows 10 Seal To Downward Dog 16 Single Kettlebell Deadlifts 20 Band Row Coach Guided (perform as many reps as coach needs to address class technique) [...]

Warm Up 1 Round 15 Y raises 15 Band Face Pulls 15 Band Upright Rows 3 rounds 10 Cal Echo Bike 8 Barbell Muscle Clean 8 Barbell Overhead Press [...]

Warm Up 1 Round 50ft shuttle jog 50ft high knees 50ft butt kicks 2 Rounds 30 sec Deadbug 30 sec side plank right 30 sec side plank left 16 [...]

Warm-Up 12 Band Pull Aparts 12 Band Lat Pull Downs 15 Scap Push Ups 8 Band External Rotation Per Side 10 Slow Eccentric Push Ups Or Negative Push [...]

Warm Up 1 Round15 Band Y Raises15 Band Pull Aparts3 Rounds40 Single Unders50ft Single Arm DB Carry5 Inchworms to Push up Strength: Supinated Barbell Rows Every [...]

Warm Up 3 Rounds 300m Row 10 Barbell Good Mornings 10 Barbell Back Squat Strength: Front Squats Every 2:15 minutes on the minute x [...]

Warm-Up 12 Deep Lunge With Twist 12 90/90 Hip Switch 12 Glute Bridge 12 Slow Eccentric Goblet Squats Coach Guided (perform as many reps as coach needs to address [...]