Warm-up 3 rounds 200m run 15 strict press/push press/push jerk 10 sit-ups Mobility Banded shoulder mobility Strength OH complex – 1 push press + 1 push jerk + 1 split jerk So most, I should [...]

Warm-up Short dynamic warm-up and joint mobility Then, 3 rounds of increasing weight and intensity :30 on the AB 15 Russian KBS Burn Strength 4 rounds 400m run 20 unbroken Russian KBS (AHAP) Rest [...]

Warm-up Short dynamic warm-up and joint mobility Then, 3 rounds of increasing activity :30 on AB 10 BB movements (deadlift, hang clean, full clean) CF Strength Power clean – build up to a [...]

We are one week away from the most anticipated Murphs ever. Burners are you ready? Warm-up Spend 2 minutes in Z1 Then, 2 or 3 rounds 10 air squats 5 inchworms 10 air squats 5 cat cows 10 air [...]

We are one week away from the most anticipated Murphs ever. Are you ready? Warm-up Spend 2 minutes in Z1 Then, 2 or 3 rounds 10 air squats 5 inchworms 10 air squats 5 cat cows 10 air squats 5e [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds :20 bar hang 5 strict pull-ups :20 plank hold 5 pull-ups :20 wall sit 5 slow air squats Mobility Thin banded shoulder mobility Strength 3 rounds 10t [...]

Warm-up 800m run 40t walking lunges 400m run 20t walking lunges Mobility Running prep for the WOD WOD Death by 10m EMOM you must complete the required work. Min 1 – 50m must be done, which is 5 [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 KB sumo deadlifts 10 laying T2KB 10t half Turkish get-ups Mobility Posterior chain prep for the sumo’s Burn Strength Every 2:00 for 16:00 total 15 [...]

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 KB sumo deadlifts 10 laying T2KB 10t half Turkish get-ups Mobility Posterior chain prep for the sumo’s CF Strength Sumo deadlift – 2×3, [...]

Warm-up Spend 2 minutes in Z1 Then, 4 min AMRAP Rounds of “Cindy” 3/6/9 – pull-ups, push-ups, air squats Mobility Full on mobility extravaganza Skill session Warm-up for the WOD and work on [...]