April 2021

Dynamic Running Warm Up    Tabata : Double Unders   WOD  “ Triple Three “ 3000m Row 300 Double Unders 3mile Run   Intermediate Option... Read More

Barbell Warm Up Deadlift / Clean Pull / Hang Power Clean / Front Sq   Week 1 Day 2 Clean Complex Hang Power Clean +... Read More

Gymnastic Warm Up  HS Hold Hollow Rocks Roll Up Pistols   Skill HS Walk HS Push Ups Gymnastic Conditioning 5 Rounds 15 HSPU / Box... Read More

Snatch Warm Up   Weightlifting : 12min Building Heavy Single Power Snatch   WOD AMRAP 25: 15/12 Calorie Assault Bike / Bike 1 Round of “Cindy”... Read More

Squat Therapy   Back Squat Waves Wave #1: 7 Back Squats 5 Back Squats 3 Back Squats Wave #2: 7 Back Squats 5 Back Squats... Read More

5 Weeks Clean Cycle (Week 1 Day 1) Barbell Warm Up Deadlift , Clean Pull , Muscle Clean , Front Squat Weightlifting : Power Clean  Find 3... Read More

Running Warm Up   Barbell Thrusters   WOD Conditioning 800m Run 50 Thrusters 30 Burpee Over The Bar   600m Run 30 Thrusters 20 Burpee... Read More

Stretch & Mobility    Dynamic Warm Up   WOD 6 Rounds Max Calorie / Reps 1:00 Bike 1:00 Air Squats   Rest 2:00   6... Read More

Stretch Snatch Warm Up  Snatch Tekkers : Hang / Power Snatch  & Overhead Squat WOD  8 Min AMRAP 200m Row 5 Power Snatch -Rest 2 Min-... Read More

Stretch   Running Dynamic Warm Up   Conditioning 5km Run