WODs

WARM-UP –  10 min Burgener Warm Up (10-15 mins) (Snatch) Perform 3x  -into-  3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or […]

WARM-UP –  3:00 Machine  -into-  8:00 AMRAP  10 Alternating V-Ups  5 Kip Swings  25ft Lizard Crawl  7.5m Walking Lunge    GYMNASTICS SKILL WORK: STRICT PULL-UP TEST  […]

WARM-UP –  10:00 AMRAP  run 50m 10 Bent Over Banded Rows  5 Inch Worms  10 Box Step Ups    STRENGTH –  3 sets:  10 Shoulder Press […]

 WARM-UP –  3:00 Row (build in pace)  -into-  3 sets  10 Hollow Rocks  10 Russian Kettlebell Swings (light)  4 Up Downs + Jump Over Rower    […]

WARM-UP –  10:00 AMRAP  2x15mShuttle Run  10 Glute Bridges  4 Broad Jump land then Vertical Jump  5 Hang Muscle Cleans (empty bar)  5 Front Squats (empty […]

WARM-UP –  2 sets:  10 Banded Pull Aparts  10 Bent Over Banded Rows  -into-  8:00 AMRAP  10 Dumbbell Bench Press (floor) 5 Kip Swings  10 Supinated […]

WARM-UP –  2 sets:  1:00 Machine  10 Banded Shoulder Press  -into-  2 sets:  10 Russian Kettlebell Swings (light)  5 Shoulder Press (empty bar)  10 Dynamic Squat […]

Hip Halo -woop woop -into-  3 sets:  5 Deadlifts (empty bar)  5 Tempo Front Squats (empty bar) 3down 1up 3x15m Shuttle Run  5 Inch Worms    […]

2 sets: 10 Banded Good Mornings 15 Banded Pull Apart -into- 8:00 AMRAP 30-second Row (build in pace) 5 GHD to Parallel (or 5 Hollow Rocks) […]