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 […]

WARM-UP 1 ROUND 1:00 Bike (EZ) 10 Banded Pull Aparts 10 Arm Haulers 10 Scap Pull Ups Into… 1 ROUND 1:00 Bike (MOD) 10 Supinated Banded Pull Aparts 10 Banded […]

WARM-UP 200m Run 2 ROUNDS 5 Clean Deadlifts 10 Elbow Punches 10 Strict Press 5 Hang Muscle Cleans 400m Run 1 ROUND 5 Clean Pulls 5 Hang Power Cleans 10 […]

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 […]