Split Jerk Work E1:30MOM5 Split Jerk w/ 2s pause catch 1st set: 3x 70% 2nd set: 3x 75% 3rd set: 2x 80% 4th set: 1x 85% 5th set: 1x [...]

3 Rounds: 10 minutes 10x Band Sword Shoulder Rotations 10x Empty Bar Good Morning 5x Dynamic Squats w/ 3 second hold 6x Hip Flexor Stretch + T Spine Reach [...]

Warm Up General Warm-up 30 Seconds Deadbugs 30 Seconds Runner Stretch 10 Empty Bar Stiff Leg Deadlifts 10 Cossack Squats 10 Empty Bar or Very Light Sumo Deadlift [...]

Warm Up 4 Rounds 1 Minute Skipping 10 Air Squats 5 Knee Tuck Jumps 10 Ring Rows WOD 4 Rounds COMPETITIVE 10 [...]

Warm Up 4 Rounds 1 Minute Skipping 10 Air Squats 5 Knee Tuck Jumps 10 Ring Rows -Into- 5 Empty Bar Deadlift With a 2 Second Pause at the [...]

Warm-up 3 Rounds 200M Run 15 Ring Rows 10 Band Overhead Press 10 Sit-Ups -Into- 5 Empty Bar Overhead Press With a 2 Second Pause Overhead [...]

Warm-up 3 Rounds 200M Run 15 Ring Rows 10 Band Overhead Press 10 Sit-Ups -Into- 5 Empty Bar Overhead Press With a 2 Second Pause Overhead [...]

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 [...]

3 Rounds 30 Jumping Jacks 10 Knee Push-Ups or Elevated Push-Ups 10 Hanging Leg Raises WOD AMRAP 12 Minutes ~ In Pairs ~ Split [...]

3 Rounds 30 Jumping Jacks 10 Knee Push-Ups or Elevated Push-Ups 10 Hanging Leg Raises -Into- 5 Empty Bar Bench Press With a 2 Second Pause on the Chest. [...]

2 Rounds 2 Minute Cardio of Choice 15 Band Shoulder Press 15 Band Good Mornings 15 Air Squats WOD For Load ~ Every 2 [...]

2 Rounds 2 Minute Cardio of Choice 15 Band Shoulder Press 15 Band Good Mornings 15 Air Squats -Into- 6 Snatch Deadlift-Shrugs With Pvc. 6 Snatch Deadlift-High Pulls With [...]