Warm-Up 20 Leg Swings Per Side 20 Torso Twists 20 Band Pull Aparts 15 Empty Bar Back Squats Back Squat Set 1: [...]

Warm Up Repeat at an Easy Pace for 8 Minutes 10 Dynamic Squats 10 High Plank Mountain Climbers 10 Band Shoulder Press 10 Band Rows [...]

Warm Up Every Minute on the Minute x 6 minutes Wall Slides PVC Shoulder Dislocates Arm Circles Scap Push Ups Band Scap Squeeze Press Outs PVC Overhead Press [...]

Clean Work E1:30MOM4 Mid-Hang Clean TOTAL 4 REPS 1st set: 70% 2nd set: 75% 3rd set: 75% 4th set: 75% % of Clean Front Squat E2:00MOM4 TOTAL 4 REPS [...]

Warm Up - 3 Rounds-Not-For-TimeA) 20 Band Around the WorldB) 10 Band Squat & Press/ThrusterC) 10 Band Good MorningD) 10 90-90 Hip RollBarbell Warm UpPerform each set with the empty [...]

Warm Up Every Minute on the Minute x 6 minutesBodyweight Good MorningsLunge With Overhead ReachGlute BridgeBirdDogsPVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)On Coaches Call Out5 Reps: [...]

Warm Up Every Minute on the MinuteAlternating Lunge With a TwistDynamic Squat StretchCat Cow StretchWrist StretchPrayer StretchFront Rack MobilizationOn Coaches Call Out5 Reps Empty Bar Clean Grip Deadlift to [...]

Warm Up Every Minute on the Minute 90/90 Hip Switches Alternating Groiners Ankle Stretch per Side Hip Flexor Stretch per Side Prayer Stretch Wrist Stretch Squat Hold Push [...]

Warm Up Every Minute on the MinuteArm CirclesBand Pull ApartScapular Push upsPush Up, Knee Push Up, or Elevated Push UpPVC Bench Press (2-2-2-1) (Lowering - Bottom - Raise - [...]

Warm Up Every Minute on the MinuteArm CirclesWrist CirclesBand Pull ApartPush Up, Knee Push Up, or Elevated Push UpBand Overhead PressScap Push UpsDynamic SquatsPogo HopsOn Coaches Call Out30 seconds [...]

Warm Up 3 Rounds 200M Run 12 Alternating Hip Opener Lunges 12 Dynamic Squats 6 Inch Worm Push Ups WOD For [...]

Warm-Up Every Minute on the MinuteDynamic Squat StretchAlternating Lunge With Overhead ReachSquat Hold Pushing Knees Out With ElbowsGlute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)Band [...]