Warm Up Repeat For 5 Minutes 30 Plate Hops 10 Plate Squats 10 Plate Overhead Press Strength: Front Squats 3 Sets X 1-5 Reps @ [...]

Warm-Up 12 Deep Lunge With Twist12 90/90 Hip Switch12 Glute Bridge12 Slow Eccentric Goblet SquatsCoach Guided (perform as many reps as coach needs to address class technique)15 Empty Bar [...]

Warm Up Repeat For 5 Minutes 10 Inchworm To Push Ups 10 Band Good Mornings 30 Mountain Climbers Strength - Bench Press 3 Sets X [...]

Warm-Up 10 Cat Cow 16 Thread The Needle Switches 10 Scap Wall Slides 15 Band Overhead Press Coach Guided (perform as many reps as coach needs to address class [...]

OHS WORK 1st set: EMPTY BAR- 1 Snatch Balance + 5 OHS 2nd set: 1 Snatch Balance + 5 OHS @ 60% 3rd set: 1 Snatch Balance + 5 [...]

Warm Up - 2 Rounds: 10 minute capA) 10x Band Scapular RetractionB) 10x Standing Shoulder CARs (5 per arm)C) 10x Band OHS w/ 2s pause in bottomD) 10x Bent Over [...]

Warm-Up 10 Cat Cows 10 Seal To Downward Dog 16 Glute Bridge March 16 Banded Good Morning Coach Guided (perform as many reps as coach needs to address class [...]

Warm Up Repeat For 5 Minutes 10 Plate Floor Press 10 Plate Overhead Press 10 Plate Rows 5 Burpees to Plate Strength - Bench Press 3 [...]

Warm Up Repeat For 5 Minutes 20 Line Hops 10 Single DB Deadlifts 10 Single DB Hang Clean 10 Single DB Rows per side Strength [...]

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 Repeat For 5 Minutes 30 second dead hang 10 kip swings 10 ring rows 10 sit ups Strength  Single Arm Dumbbell Row3 Sets X [...]

Warm Up Repeat For 5 Minutes 10 PVC Shoulder Dislocates 10 Push up to Downward dog 10 Bodyweight Squats 30 Jumping Jacks Strength / Push [...]