WODs

WARM-UP 2 sets: 10 Roll and Reach 10 Dynamic Squat Stretch -into- 8 min AMRAP: 5 Back Squats (empty bar – build across) 10 Alternating V-Ups […]

WARM-UP 3min Machine -into- 3 sets: :30 Jump Rope 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 5 Deadlifts (empty bar- build […]

WARM-UP Every 45 seconds for 5 sets: 125m Row/Ski -into- 10:00 AMRAP: 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 […]

“Big Brother” Teams of 2 – 30:00 AMRAP: 150 Double Unders (Split) 30m Walking Lunge (Together) 50 Alt. Dumbbell Snatches (22.5/15) (Split) 25 Bar Muscle Ups […]

WARM-UP 8:00 AMRAP: 30-Second Row with Legs Only 30-Second Row with Arms Only 30-Second Jump Rope 5 Up Downs + Seal Pose WORKOUT PREP 1 set: […]

WARM-UP 4 sets: Tabata Row (20 seconds on/10 seconds off) -into- 10min AMRAP: 4 Walking Lunge Steps + Torso Twist (each side) 5 Clean Grip Deadlifts […]

WARM-UP 3 sets: 10 Banded Pull Aparts 10 Banded Chest Flys -into- 7:00 AMRAP: 3 Shuttle Runs 8 Handstand Shoulder Taps against the wall 3 Bench […]

WARM-UP 2 sets: • 10 Banded Fire Hydrants (each) • 10 Banded Glute Bridges • 10 Banded Squats -into- 8:00 AMRAP: • 30-second Air Bike • […]

WARM-UP Tabata: (6 sets) – 20 sec on/10 sec off Shuttles -into 3 sets: 10 Roll and Reach 10 Box Step Ups 3 Deadlifts (empty bar-build […]