Warm Up 2 Rounds 200M Run 6 Single Leg Long Jumps per Side 12 Crunches 15 Med Ball Thrusters -Into- 5 Empty Bar Overhead Press With a 2 [...]

Warm Up 30 Seconds Small to Large Arm Circles Forward 30 Seconds Small to Large Arm Circles Backward 10 Seal to Downard Dog 10 Push-Ups 10 Band Pull [...]

Warm Up 3 Rounds 30 Seal Jacks 10 Push-Ups or Elevated Push-Ups 10 Single Db Sumo Deadlift High Pull Each Side 10 Single Db Overehad Press Each Side [...]

Warm Up 3 Rounds 30 Seal Jacks 10 Push-Ups or Elevated Push-Ups 10 Single Db Sumo Deadlift High Pull Each Side 10 Single Db Overehad Press Each Side [...]

Warm Up 2 Rounds 15 Inchworms 15 Ring Rows 15 Elevated or Knee Push-Ups 15 Air Squats 15 Crunches WOD AMRAP ~ 15 [...]

Warm Up 6 Snatch Deadlift-Shrugs With Pvc 6 Snatch Deadlift-High Pulls With Pvc 6 Hang Muscle Snatch With Pvc 6 Hang Power Snatch With Pvc 6 Muscle Snatch [...]

Warm Up 2 Rounds 30 Split Jacks 30 Seconds Bird Dogs 16 Elephant Walks 10 Dynamic Squat Stretch Squat Progression 10 Air Squats 10 Cobra Squats 5 Back [...]

Warm Up 3 Rounds 50 Skips 15 Air Squats 12 Sit-Ups -Into- 5 Back Squat With a 2 Second Pause at the Bottom Strength [...]

Warm Up 3 Rounds 50 Skips 15 Air Squats 12 Sit-Ups WOD For Time 30-25-20-15-10 COMPETITIVE Double Unders Toes to Bar [...]

Warm Up (3-5 minutes) Strength and Skill Work (35 minutes) Hollow Body Holds 3 sets of 30 seconds Focus on keeping your lower back [...]

Warm Up 30 Seconds Small to Large Arm Circles Forward 30 Seconds Small to Large Arm Circles Backward 10 Seal to Downard Dog 10 Band Overhead Press 10 [...]

Warm Up Warm Up 3 Rounds 200M Run 12 Band Good Morings 12 Band Overhead Press 12 Band Rows 30 Skips WOD For [...]