• Warm Up:
  • Active Mobility
  • Strength:
  • Push Press
  • Work up to heavy set of 3
  • WOD 1:
  • 20-18-16-14-12-10-8-6-4-2 = Wall Ball
  • 10-9-8-7-6-5-4-3-2-1 = TTB or Pull Ups
  • For Time
  • WOD 2:
  • 7min AMRAP
  • 1-2-3-5-6...
  • Bar/Ring Muscle Ups
  • Clusters (Squat clean thruster (135/95) (95/65)


Warm Up:Coaches Call Med Ball Drills15minsStrength/Practice if sore:Squat CleansWOD:7 DB Floor Presses14 DB Glutei Bridges21 Push Ups to Renengade...


Warm  Up:Coaches CallStrength:Deadliftwork up to heavy set of 2WOD:200m Run8 TTB12 Squats16 Sit Ups4RFT


Warm Up:Jump Rope and Ladder DrillsStrength:Back Squatbuild to heavy singleWOD:50-40-30-20-10Box JumpsKB Swings20min Cap


Warm Up:Active Mobility, then:400m Row15 Burpees3 Rope Climbs3 roundsStrength:Clean and Jerk10x3Finisher:If time - core or stretching - coaches call


Warm Up:Coaches CallStrength:Thrusters3x5WOD:400m Run15 Thrusters21Inverted Burpees3RFT


Warm Up:Coaches Call MB DrillsPartner WOD:200m Run together with ball15 Pull Ups15 T2B15 Squats10min AMRAPrest 2 minutes, then:30 Navy Seals with...


Warm Up:Coaches Call - SLIPS drills for 15minsStrength/Skill:Muscle Ups - if good do a few max setsif learning - coaches call strength/technique...


Warm Up:10 Push Ups Alt Hand on MB10 MB Sit Ups10 MB Cleans3 RoundsStrength:Power Cleans3x5WOD:15 Cleans 20 Push Ups25 Ball Slams30 DU's15min...


Warm Up:Coaches CallWOD:800m Run30 Swings30 Wall Ball3RFTFinisher:Core Circuit


7/9/2019Warm Up:Shoulder and Lat mobility Active Mobility - Core Activation for LiftStrength:OverHead Squatswork up to 1RMWOD:5 minutes50/30 Cal...


Warm Up:Active Mobility - Coaches CallStrength:Strict Press 3x5follow each set with max set of strict pull upsWOD:15/20 Cal Row12 Unbroken Wall Ball20...


Warm Up:1 minute each exercisesSquatsHollow HoldBurpeesTemp Push UpsRest3 RoundsWOD:30 DB Push Jerks50 DU's30 DB Box Step Overs50 DU's20min...


Warm Up:Active Mobility - coaches callStrength:Deadlift 5x5WOD:5 T2B10 DB Front Squats15 Pull Ups20 Sit Ups25 DB Deadlifts3RFT


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