Warm-up 2 Rounds 20|15 Cal Row 6 Squat Mornings* 8 KB Lying Pull-Over** 10 BB Front Squats with 3s Pause *Add Weight For Round 2 **Use MB For Support Mobility Quad Rolling Strength E3MOM15 1. 5 Back Squats 2. 1 Front Squat 3. Rest *Pick a weight that you can complete 5 challenging back squats, […]
Warm-up Burpee Break Down Then 2 Rounds 40s on|10s off -Cuban Press -Front Squat with 3 Second Pause -Strict Press With Feet in Split Jerk Landing Position -Kneel To Squat Jump* *Can Sub a Tuck Jump Mobility Trap Smash Moon To Sky Strength E2MOM14 Squat Clean and Jerk 1. 3 Reps @ 65% 2. 3 […]
Warm-up In 3:00 10 BB Front Squats 10 Bent Over Rows With 3 Second Pause at Top 10|8 Cal Bike Then AMRAP Single Unders 1:00 Rest In 3:00 10 Seated Strict Press 10 Plank Up/Over The BB 10|8 Cal Bike Then AMRAP Single Unders with Alternating Feet -Then- 2 Rounds 3 Hollow Roll To Arch […]
Warm-up AMRAP 8 200m Run 10 Banded Good Mornings 10 Banded Step Ups 10 Banded Hollow Rocks Mobility Glute Rolling Hamstring Rolling Hamstring Stretching Midline In 2 minutes 50 Hollow Rocks In remaining time complete a plank hold Rest 30s In 2 minutes 40 Sit-ups In the remaining time complete a plank hold Rest 30s […]
Warm-up 3 Rounds 30s on|10s Off -Mt. Climbers -Prone Swimmers -Scap Push-Ups -Windshield Wipers 2 Rounds 5 Negative Push-Ups 5 Negative Squats Mobility Shoulder Rolling Strength EMOM15 1. Push Press 3 Reps 2. 10-15 Banded Pull-aparts 3. Rest WOD 3 Rounds AMRAP 4 4 Front Squats 155|105 6 Toes to Bar 8 Push-ups 2 Min […]
Warm Up 1 Min On| 15s Off – Row for Cals – Erg HamString Curls – Row – Erg Knee Tucks – Row – Alt DB Muscle Snatch Strength EMOM10 Power Snatch 1 Rep WOD 3 Rounds 40|32 Cal Row 20 Single Arm Snatches 50|35 40 Sit-ups Level 2 – 40|25 Level 1 -30|15
Warm-up 2 Rounds 300M Run 10 Sandbag Bent Over Row 50 Singles* 10 Sandbag Pull-Throughs 50 Singles Alternating Feet 20 Alternating Russian Swings *Round 2 – Double Unders or Attempts Mobility Shoulder Stretching Calf Stretching WOD E8MOM32 (4 Rounds) Each For Time 75 Double Unders 15 Pull-ups 300m Sandbag Run 15 Kettlbell Swings 2|1.5 20 […]
Warm-up 10 Burpees 10 Good Mornings 8 Burpee Box Step Over 8 Romanian Deadlift 6 Burpee Box Jump Over 6 Deadlift From Floor To Top Of Knee* *Pause in each position Then with Long Band 2 Rounds :30 Work/:10 Rest -Banded Deadlift -Side Steps with Band Overhead -Banded Kick Backs* -Monster Walk *Switch Legs on […]
Warm-up 1:00 Each Station No Rest -Row -Kneel To Stand with BB in front rack -Row -Squat Morning -Row -Strict Press Mobility Quad Rolling Quad Stretch Strength E2MOM10 Front Squat 3 Reps @ 80% WOD In 4 Minutes 50|40 Calorie Row Then AMRAP Thrusters 95|65 -Rest 2 Min- In 4 Minutes 40|32 Calorie Row Then […]
Warm-up 200M Run Then Alternating Tabata (4:00) -Toe Taps on Medball -Medball Single Leg V-Ups Mobility Shoulder Rolling Accessory 3 Rounds 30s work|10s Rest 1. With a Mini Band 2. Wall Sit 3. Glute Bridges* 4. Mountain Climber** *Back supported by the medball **Hands on ball, Miniband around feet WOD 3 Rounds 30 Wall Balls […]