• Warm Up:
  • Foam Roll
  • then:
  • 1 min each
  • Jump Rope
  • Squats
  • Step Ups
  • KB Swings
  • Seated Torso Rotations
  • x2
  • WOD:
  • 200m Run
  • 10 Burpee Box Jumps
  • 10 Bent over KB Row
  • 10 Goblet Lunges (Alt)
  • 10 Hollow Tuck Sit Ups (Alt)
  • 4 RFT


Warm Up:Stretchingthen:Wall Walks - HS HoldsStrength:Ring DipsHand Stand Push ups/BalanceWOD:15 cals Assault Bike, Rower or Ski Erg15 Dips15 Decline...


Warm Up:10 Wall Ball10 Ring RowsActive Mobility Drillsx3WOD:800m Run30 KB Swings30 Pull Ups4 RFT


Warm Up:Perfect LungesBanded Bridges and booty walkBanded Kneeling Torso Rotations200m Runx3Strength:Banded Deadlift 5x5**6-10 Side to Side Plank...


Warm Up:10 Seconds DB FS HOld10 Bent over Band Pull aparts10 Sec Hang L-sit or Tuck Holdx3Strength:30 0n 30 0ff - alternating 8 roundsMax DB FS...


Warm Up:Set up and Coaches CallWOD:"The Chief"Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute. Repeat for a...


Warm Up:EMOM 9 min8 Ball Thrusters10 Ball Slams15 Sit UpsStrength:PressPush PressPush JerkSplit Jerk5 sets - increase weight as you canWOD:every 3...


Warm Up:"rowling"100m Sprint - stop on 100 x3Planks and Yoke Carry Strength:Snatch Balance 2-2-2-2WOD:12 Alt DB Snatches9 Floor Bench Press6 Pull...


Warm Up:18-12-6Wall Ball Squat Clean ThrustersOH LungesInchworm to Shoulder Taps100m RunReview:movements in WODWOD:18-15-12-9-6-3ThrustersKB...


Warm Up:Gymnastics/Core Warm Up - Coaches Call 15 minsthen:20 Wall Ball40 Sit Upsx3 for QualityPractice:Muscle upsWOD:20 DB Push Press40 DU's7min...


Warm Up:Foam Roll, Coaches CallPlanks, Cartwheels & Box Round the worlds with 200m RunsStrength:Back Squats4x5WOD:21 Back Squats42 Burpees15 Back...


Warm Up:Coaches Call - fun games...Skill work: 10 - 12 minutes, high focus low fatigue:- 1 Turkish Get-Up with 1 second pause in each position;...


Warm Up:Whole body mobility work+Snatch Specific Warm-up Strength:EMOM 10 minutesMinutes 1-5: 2 High Hang Power SnatchMinutes 6-10: 2 Hang Power...


Warm Up:3 sets for max quality- 5 Single Leg DB Deadlifts #50/35- 10 Single Arm DB Snatches- 15 Box Step Overs (bodyweight)Skill:Bar Muscle UpsWOD:2...


Currently look at 14 days worth of workouts. See: 14 days | 30 days | 60 days
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