Workouts

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
Every Minute on the Minute X 3 Minutes
12 Empty Bar Deadlifts
8 Deadlifts
4 Deadlifts

Every Minute on the Minute X 5 Minutes
3 Squat Snatches
5 Bar Facing Burpees

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Romanian Deadlifts With Empty Bar
Glute Bridge
Band Pull Aparts

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row

Every Minute on the Minute X 5 Minutes
3 Squat Snatches
5 Bar Facing Burpees

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)

Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row

Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
With Coach Using a PVC Then With the Empty Bar, 2 Rounds
12 Empty Bar Bench Press
8 Bench Press
4 Bench Press

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Chest to Bar Pull-up
5 Air Squats
5 Shuttle Runs

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Elevated Push-up
Band Pull Aparts

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Chest to Bar Pull-up
5 Air Squats
5 Shuttle Runs

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
With Coach Using a PVC Then With the Empty Bar, 2 Rounds
3 Muscle Clean
3 Hang Clean
3 Full Clean
3 Front Squat
Rest 30 Seconds

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 sec Bike
5 Wall Balls
2 Deadlifts (Warm-up to Working Weight)

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 sec Bike
5 Wall Balls
2 Deadlifts (Warm-up to Working Weight)

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
Strength Warm-up
Every Minute on the Minute X 3 Minutes
12 Reps With an Empty Bar
8 Reps With Light Weights
4 Reps With Your First Set Weight

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Strict Pull-Ups
5 Push-Ups
5 Sit-Ups

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Leg Swings Right
Leg Swings Left
Squat Hold Hip Shift
Glute Bridge

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Strict Pull-Ups
5 Push-Ups
5 Sit-Ups

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push Press With Empty Bar
Ring Rows
Band Tricep Press Downs

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs

5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Wall Balls @ Workout Weight
5 Snatches @ Workout Weight
5 Air Squats
15 Double Unders @ Workout Scale

A) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 No-Feet Clean w/empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

10x PVC Shoulder Rotations
10 Plate Halos
5x Dynamic Squats
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

A) 3 sets : 3 Snatch Grip RDL+ 3 Muscle Snatch
w/ empty bar
B) 3 sets: 3 Snatch Balance + 3 OHS
w/ empty bar
C) 3 sets: 2 Dip Power Snatch + 2 Dip Squat Snatch
w/ empty bar

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Shuttle Runs
5 Double Db Devil Press @ Workout Weight

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Romanian Deadlifts With Empty Bar
Glute Bridge
Band Pull Aparts

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Shuttle Runs
5 Double Db Devil Press @ Workout Weight