WARM-UP 2 ROUNDS 30 Single Unders 10 Alt. Lunges 10 Scap Push-Ups 10 Tuck-Ups* *Option to complete V-Ups RND 2. Into… 1-2 ROUNDS (Time Permitting) 20 Double Unders or 5 […]

WARM-UP EMOM x 5 MINUTES MIN 1 – :45 Arms Only Rowing MIN 2 – :45 Arms + Body Rowing MIN 3 – :45 Half Slide Rowing MIN 4 – […]

Army Birthday WOD (6/14/25) 10 Rounds (Partner WOD, You Go I Go) 6 x Clean and Jerks (M: 135/95) (F: 95/65) 14 x Assault Bike Calories 25 x Pushups Time […]

WARM-UP 1 ROUND 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Boot Strappers 10 Groiners Into… 1 ROUND 5 Push Up to Pike 10 Armhaulers 10 Air Squats 10 […]

WARM-UP 2 ROUNDS 1:00 Row 10 Banded Pull Aparts 10 Banded OH Pull Aparts 10 Banded Bent Over Rows 10 Banded Face Pulls 10 Dead Bugs Into… 2-3 ROUNDS 1:00 […]

WARM-UP GENERAL MOBILITY 10 Groiners 6 Bootstrappers 5 Up/Down Dog 10 Cat/Cow Into… SPECIFIC WARM-UP 3 ROUNDS 15 Air Squats → 10 WB Thrusters → 10 Wall Ball Shots 10 […]

WARM-UP AMRAP x 5 MINUTES 4 Good Morning 4 Alt. DB Slides 4/4 Split Squats 4 Scap Pull-Ups Into… AMRAP x 5 MINUTES 4/4 Single Arm DB Bent Over Row […]

WARM-UP 2-3 ROUNDS 1:00 Bike (increase pace each round) 10 Banded Pull Aparts 5/5 Banded Low to High Crossbody Pull Aparts 5 Banded Snatches* *Step onto the band to secure […]

WARM-UP ½ Tabata Bike (:20 on/:10 off, 4 rds) 2 ROUND 10 Air Squats 6 Clean Deadlifts 6 Upright Row 10 Elbow Punches ½ Tabata Bike 1 ROUND 6 Clean […]

WARM-UP AMRAP x 5 MINUTES* 4 Yoga Push-Ups 4 Push-Ups 4 Strict Hanging Knee Raise 4 Kip Swings Into… 1-2 ROUNDS EACH (TIME PERMITTING)* 5 Ring Rows or Strict Pull-Ups […]