Holiday 4th of July WOD Workout (All) with a partner* 249 Box Step-ups and (or) push-ups 17 Alternating Dumbbell Snatches (Heavy) 76 Up-downs or Burpies  (*Solo cut WOD in half)

WARM-UP TABATA (8 ROUNDS, :20 WORK // :10 REST) Bike (start slow and increase pace each round!) Into… 2 ROUNDS 5 Strict Presses 5 Behind the Neck Strict Presses 10 […]

WARM-UP Mobility Warm-up 8/8 Staggered Stance Good Morning 8 Kang Squats :30/:30 World’s Greatest Stretch 10 Glute Bridge 8 90/90 Hip Switch 10 Alt Bird Dog Into… 2 ROUNDS 10 […]

WARM-UP 1 ROUND 10 Wall Ball Deadlifts 10 WB Alt. Around the Worlds 10 WB Strict Press 10 WB Ground to Overhead 100m WB Farmers Run Into… 2 ROUNDS 300/250m […]

WARM-UP 2 ROUNDS 20 Bunny Hops 10 Empty Barbell High Hang Muscle Cleans 10 Alt. Elbow Punches 20 Ant. Tib Raises Into… 2 ROUNDS 40 Single Unders or 25 Double […]

WARM-UP AMRAP x 5 MINUTES :30 Bike 4 Sit-Ups 4 DB/KB Slides 4/4 DB/KB Deadlifts 4/4 Single Arm DB/KB Swings Into… AMRAP x 5 MINUTES* :15 DB/KB Suitcase Hold 10 […]

WARM-UP 1 ROUND 5 Inch Worm + Push Up 5/5 Split Squats 10 Up Downs 10 Tuck Ups Into… 1 ROUND 10 Scap Push Up to Pike 10 BW Lunges […]

WARM-UP 25’ LINE DRILLS Jog Down/ Back Carioca Down/Back Lunge + Reach Overhead Walking Coassack Squats Walking Floor Scrapers Toe Walk Toy Soldiers Walking Groiners w/ Twist Into… 2 ROUNDS […]

WARM-UP MOBILITY ROUND 10 Alt. Arm Swings Cross-Body 10 Alt. Up & Down Arm Swings 10 Shoulder Rolls Forward + Backwards 10 Wall Slides* 10 SLOW Arm Haulers 10 Alt. […]

WARM-UP EMOM x 3 MINUTES (:40 ON / :20 OFF) MIN 1 – 90/90 Hip Rotations MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats Into… 2 SETS 200m […]