Warm-up Spend 2 minutes in Z1 Then, 3 rounds 15 sumo squats 10 KB deadlifts 5e spiderman stretches w/rotation Mobility Squat mobility based on strength CF Strength Box squats- 5×5@70% of [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 15 sumo squats 10 KB deadlifts 5e spiderman stretches w/rotation Mobility Squat mobility based on strength Burn Strength 4 rounds :30 Bulgarian split [...]

Warm-up 500m row, 400m run or 2:00 on a bike 3 rounds 10 KBS 10 goblet squats 10 push-ups Mobility Front squat prep Strength Front squat – 3 EMOM for 8 min total *find a weight that you can [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds with decreasing reps and increasing weight 10/8/6 Deadlifts Hang cleans S2OH (press, push press, push jerks) Mobility Full group mobility Strength [...]

Warm-up 10 min AMRAP 200m jog 15 banded pull-aparts 10 ring rows Mobility Banded shoulder mobility CF and Burn Strength Weighted pull-up – find a 2RM Or 5 to 7 sets of… 2 to 4 pull-ups 2 to [...]

Warm-up Dynamic warm-up focused on hips, knees and ankles. Then, 3 rounds with a barbell and increasing weight 10 deadlifts 10 hang cleans 10 front squats Add weight 8 cleans 8 front squats Add [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 5e half kneeling shoulder CARS against the wall 10 banded wall slides 10e SA DB strict press :20 HS hold Strength Strict press – 5×3; all [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 15 wall balls 10 step-ups/box jumps 5 burpees Mobility Group mobility session Burn WOD “Shout .2″ 3 rounds 1:30 of work/1:30 of rest A. 15/10 [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 15 wall balls 10 step-ups/box jumps 5 burpees Mobility Group mobility session CF WOD “Shout .2″ 3 rounds 1:30 of work/1:30 of rest A. 15/10 cal [...]

Warm-up 3 rounds :30 AB 15 banded good mornings 10 air squats 5 inchworms w/push-up and toe touches Mobility Squat mobility based on the strength Burn Strength 5 rounds :45 wall sit holding 2 [...]