Warm Up 2 Rounds 200M Run 15 Ring Rows 15 Knee Push-Ups or Elevated Push-Ups 15 Band Good Mornings WOD As Many Reps As [...]

Warm Up (3-5 minutes) Strength and Skill Work (35 minutes) Hollow Body Holds3 sets of 30 secondsFocus on keeping your lower back pressed into the [...]

Warm Up 20 Band Pull Aparts 20 Cuban Press 15 Empty Bar or Very Light Strict Press Strict Press Build To A Heavy [...]

Warm Up WOD COMPETITIVE PERFORMANCE LIFESTYLE

Split Jerk Work E2:00MOM5 Split Jerk w/ 2s pause catch 1st set: 3x 65% 2nd set: 3x 70% 3rd set: 3x 75% 4th set: 2x 80% 5th set: 2x [...]

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 2 Rounds 200M Run 10 Air Squats 10 Pike Push-Ups 10 Glute Bridge WOD In Pairs ~ For Time COMPETITIVE [...]

Warm Up 2 Rounds 200M Run 10 Air Squats 10 Pike Push-Ups 10 Glute Bridge -Into- 5 Empty Bar Deadlift With a 2 Second Pause at the Knee [...]

Warm-up 2 Rounds 16 Box Step-Ups 15 Band Bicep Curls 15 Band Overhead Press 10 No Equipment Split Jerks WOD 3 Rounds [...]

Warm-up 2 Rounds 16 Box Step-Ups 15 Band Bicep Curls 15 Band Overhead Press 10 No Equipment Split Jerks -Into- 5 Empty Bar Overhead Press With a 2 [...]

1 Round 1.5 Minutes Cardio of Choice 14 Sit-Ups 14 Ring Rows 14 Push-Ups -Into- 1 Round 1.5 Minutes Cardio of Choice 5 Hanging Leg Raises 6 Pull-Ups 7 [...]

1 Round 1.5 Minutes Cardio of Choice 14 Sit-Ups 14 Ring Rows 14 Push-Ups -Into- 1 Round 1.5 Minutes Cardio of Choice 5 Hanging Leg Raises 6 Pull-Ups 7 [...]