Warm-up Spend 2 minutes in Z1 Then 3 rounds 10 empty bar banded deadlifts 10 sit-ups 10 Russian KBS Mobility Posterior chain prep for the strength Strength Banded deadlift – building to a [...]

Mobility Quick shoulder mobility with monster band Warm-up Work through 3 rounds for quality 10/8 cals AB 10 strict press/push press/push jerk/split jerk 10 air squats Strength Overhead Complex [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds for quality 200/150m row 10t DB hang clean and jerks 8 push-ups 6 laying KB toe touches Burn WOD 30 min EMOM 1. 14t DB hang clean and jerks 2. 16 hand [...]

Warm-up Spend 2 minutes in Z1 Then, The Port clean warm-up 5 of every movement, at every position Dip and drives Dip, drive and high pulls Muscle cleans from the high hang Power cleans from the [...]

Warm-up 3 steady rounds 12/10 cals row 10 kip swings 20t walking lunges Mobility Quick lunge mobility – ankle mobility focus CF Strength A1. Back rack lunges – 4x5e; AHAP A2. Monster [...]

Warm-up 3 steady rounds 12/10 cals row 10 kip swings 20t walking lunges Mobility Quick lunge mobility – ankle mobility focus Burn Strength A1. Back rack lunges – 4x5e; AHAP A2. [...]

Warm-up Spend 2 minutes in Z1 Then, 3 round with a monster band 10 plank walks left 10 push-ups 10 plank walks right 10 ring rows Mobility Shoulder mobility based on strength Strength 6 rounds 10 [...]

Warm-up 3 rounds for quality 10/8 cals on bike or rower 15 hanging knee tucks 20 air squats Mobility The Port back squat mobility series Strength Back squat – EMOM for 9 min, complete… Min [...]

Warm-up Spend 2 minutes in Z1 Then, PVC mobility The snatch warm-up as a class while burners grab equipment for strength CF Strength Snatch complex – 1 snatch + 1 OHS + 1 hang snatch + 1 [...]

Warm-up Spend 2 minutes in Z1 Then, PVC mobility The snatch warm-up as a class while burners grab equipment for strength Burn Strength 5 rounds 10 banded face pulls 10 plate raises to 2 bus [...]