WODs

WARM-UP Banded Shoulders -into- 8:00 AMRAP 30-second Jump Rope 3 Inchworms 10-second Handstand Hold 5 Roll and Reach WORKOUT – Open 21.1 Freedom (RX’d) 1 Wall […]

WARM-UP 2:00 Machine -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 10 Roll and Reach 4 Back Rack Step Back Lunges (empty bar) STRENGTH 5 sets […]

WARM-UP 2:00 Machine -into- 8:00 AMRAP 5 Up Downs 3 Worlds Greatest Stretch (each) 10 Glute Bridges 5 Dumbbell Suitcase Deadlift (each) 5 Hang Single Dumbbell […]

WARM-UP Banded Shoulders -into- 7:00 AMRAP 30-second Row 15 Plate Hops 2 Shuttle Runs 3 Shoulder Press (empty bar) 10 Alt. V-Ups STRENGTH 6 sets 2 […]

WARM-UP Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) *10 minutes with a PVC or Empty Barbell *Perform 3-5 reps at each […]

WARM-UP Banded Shoulder Warm Up 6:00 AMRAP 30-second Row 5 DB Deadlifts 5 DB Hang Muscle Snatch 5 DB Power Snatch WORKOUT – Greek Salad Freedom […]

WARM-UP 8:00 AMRAP 10 Box Step Ups/Squats 10 Deadbugs 10 Suitcase Deadlifts (each) 10 Glute Bridges 10 Down Dog to Upward Dog STRENGTH Build up to […]

WARM-UP 8:00 AMRAP 3 Inch Worms 5 DB Clean Deadlifts 5 DB Hang Muscle Cleans 5 DB Shoulder Press 10 Deadbugs 10 Ring Rows/DB Rows STRENGTH […]

Warm Up 3 Rounds: 1 Min Cardio 10/10 Worlds Greatest Stretch 20 Calf Raises 20 Shoulder Taps Strength 3 Sets: 10 Back Squats/Leg Press/Goblet Squats 10 […]