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 […]

WARM-UP 1 ROUND 10 Alt Forward Stepping Lunge 10 Alt Cossack Squats 10 Air Squat 10 Alt Curtsty Lunge 10 Jumping Air Squat 10 Alt Step-Up 2 ROUNDS 5/5 Goblet […]

WARM-UP 1 ROUND 6 Inch Worms w/ Push Up 6/6 Leg Swings Forward and Backward 6/6 Leg Swings Side to Side 10 Alt Cossack Squats 10 Air Squats 10 Up-Downs […]

“Jules” For Time: Buy In: 100 Double Unders (150 Singles) 5 Rounds: 31 Kettlebell Swings 53/35 20 Goblet Squats 53/35 16 Kettlebell Sit-ups 53/35 Cash Out: 100 Double Unders (150 […]

Angie’s Farewell WOD Buy In: 1000m (Rower/Ski Erg) 25 Rounds -3 Box Jumps (24″ |20*) -6 OHS (Empty Barbell) Cash Out: 1000m (Rower /Ski Erg) *EOD 03/06/2000 5 Min Rest […]

WARM-UP 1 ROUND 10/8 Cal Bike 10 Good Mornings 10/10 Fire Hydrant Lifts 10 Bird Dogs 5/5 A-Frame Hip Opener* 10 Glute Bridge Raises *Kneeling with one leg out straight […]