WODs

WARM-UP Banded Shoulders into 10:00 AMRAP 45-second Row 5 Pike Push Ups 5 Single Arm Ring Rows (each) 10 Box Step Ups (low) WORKOUT PREP 2 […]

WARM-UP 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) STRENGTH 6 sets […]

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

WARM-UP 3 sets: 30-second Row 30-second Air Bike 30-second Jump Rope 5 Push ups STRICT HANDSTAND PUSH- UPS WEEK 5: 10 minute EMOM Odd Minute: * […]

WARM-UP 2:00 Machine into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build […]

WARM-UP Hinshaw Warm Up (12-15 minutes) WORKOUT PREP 2 sets: 100m Run (Build in pace) 10m Any Object Carry (build in weight) WORKOUT – Track and […]

WARM-UP Banded Shoulders into 8:00 AMRAP 45-second Row 5 Inchworm 3 Pike Push Ups WORKOUT PREP 2 sets: 2 Handstand Push Ups 1 Strict Handstand Push […]

WARM-UP 8 min AMRAP 45-second Row 5 Hanging Knee Raises 4 Dumbbell Snatches (building) 5 Cat/Cows WORKOUT PREP 2 sets: 50m Run 4 Toes to Bar […]

WARM-UP 3:00 Machine into Banded Shoulders & Hips (5 Minutes) into 8:00 AMRAP 10 Alternating V-Ups 10 Ring Rows 5 Front Squats (empty bar) 5 Push […]