WODs

WARM-UP Banded Shoulders -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (Empty bar) 4 High Hang Muscle Cleans + Shoulder Press (Empty bar) 3 […]

WARM-UP 3:00 Row (increase pacing every 1:00) -into- 4:00 AMRAP 6 Box Step Ups 5 Single Arm Dumbbell Shoulder Press (each) 5 Up Downs WORKOUT PREP […]

WORKOUT 2 “Don’t Trip, Pull Hard” Level 1 10 Min AMRAP: 200 Single Skips 20 Pull Ups 10 Cleans *Weight: 40/30 *Reps can be split however […]

WORKOUT 1: “Lungs on Fire” – Level 1 4 Rounds for time: 20 Cal Row 20 Kettlebell Swings 20 Lateral Burpee Over Line *Weight: 24/16 *Reps […]

WARM-UP 10:00 AMRAP 1:00 Row 10 Cossack Squats 10 Bird Dogs 5 Back Squats (empty bar) STRENGTH Back Squat for load: #1: 10 reps @ 55% […]

WARM-UP 2 sets 1:00 Jump Rope 1:00 Run -into- 8:00 AMRAP 5 Clean Deadlifts 5 Hang Muscle Clean 5 Power Cleans 5 Inch Worms 10 Sit […]

WARM-UP 2:00 Machine -into- 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 10 Glute Bridges 5 Deadlifts (empty bar – build across sets) 5 Half […]

WARM-UP 8:00 AMRAP 45-second Machine 8 Box Step Ups 4 Up Down + Get Overs 10 Banded Pass throughs WORKOUT PREP 1 set: 5/4 Calorie Row/Ski […]

WARM-UP 2:00 Jump Rope -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang power […]