September 2020

Stretch & Mobility Barbell Warm Up Front Squat – Push Press WOD ( For Time ) COMP 35/25kg 20-19-18…..3-2-1 Truster 1-2-3…..18-19-20 Burpee RX 30/20kg 20-19-18…..3-2-1 Truster... Read More

Warm Up EMOM 7MIN 12 – Jumping Lunges 12 – Swings ( Hollow Arch ) Gymnastic Skill Toes To Bar WOD 3 Rounds ( Max Reps... Read More

Stretch & Mobility Warm Up Tabata Double Under’s WOD COMP & RX 3-000m Row 300 Double Under’s 3-mile Run INT 2-000m Row 150 Double Under’s... Read More

Dynamic Warm Up Rowing Interval’s 20sec Fast – 60sec Rest Test ( Week 1 ) 1-000m Row WOD “ The Chief + “ 5 Rounds 3... Read More

Warm Up Gymnastic Tabata •Hollow Rocks •Back Extension   Skill •HSPU •COMP & RX – 1RM HSPU   WOD 6 Rounds Based on your specific... Read More

Snatch Warm Up Tekkers Snatch WOD (AMRAP 21MIN) COMP 400m Run 3 Power Snatch 50/35kg 6 Overhead Squats 50/35kg 9 C2B Pull-ups RX 400m Run 3... Read More

Stretch & Mobility Warm Up 30sec On 30sec Off 3x Box Jump 3x D.U 3x Wall Balls Conditioning 30min of Work 10min Max Cal Ski... Read More

Gymnastic Warm Up 8 min (Comfortable Pace) 15 Swings from the bar 10 HS Shoulder Touches / 20 sec HS Hold 15 Air Squats WOD... Read More

Stretch & Mobility   Warm Up 1000m Run   WOD AMRAP 20 COMP 15 Burpees – 30 Cal Row RX 12 Burpee – 27/24 Cal Row INT 10... Read More

Barbell Warm Up Muscle Clean – Front Rack Lunges – Press Barbell Cycle  EMOM 12 Power Clean – Hang Clean – Push Press – Jerk... Read More