Warm up 1 minute row 10 knee banded squats 10 supine rows 20 second hollow hold 20 second single leg hip bridge Then 3 rounds 10 double...

Warm up 2 rounds 1 minute row 200 meter run 30 second handstand hold then 2 rounds 3 negative handstand push ups 3 long jumps Strength...

Warm up 1 minute bike 20 second wall facing squat hold Then 3 rounds 5/5 knees over toes split squats 5 negative pull ups 10 second L sit...

Warm up 1 minute plank 100 meter run-slow 10 inch worm push ups 100 m run-moderate 10 second L hang 100 m run-Fast Strength Close grip...

Warm up 1 minute row 10 banded lat pull downs 10 knee banded squats 10 knee banded deadlifts 10 back squats 10 barbell rows Strength...

Warm up 10 inchworm push ups 10 cal row 10 burpees Strength Barbell row-Build a heavy 7 Conditioning 3 rounds for time 400 m run 3...

Warm up 1/4 mile run 1 minorow arms only 1 minute row legs only 1 minute row full pull WOD Complete for time with a partner 1500 meter...

Warm up 1 minute row 1 minute handstand hold 100 meter farmers carry 10 inch worm push ups 10 kb swings Strength Strict press-Work up to...

Warm up 1/4 mile run 30 second goblet squat hold 15 second L sit 15 sec L hang Strength Back squat-Work up to 70% of heavy 2 Or build a...

Warm up 1 minute plank hold 10 banded lat pull downs 10 kb high pulls 10 ring push ups Strength Bench press-Work up to 70% of your heavy...

Warm up 1 minute bike 30 seconds of each Handstand hold Squat hold Superman Then 3 rounds 5 inch worm push ups 5 barbell rows 5 front...

Circuit Warm up 3 rounds 1 minute bike 1 minute plank Conditioning TBD

Warm up 1/2 mile run 10 kb deadlifts 10 kb front squats 20 kb swings Strength Build a heavy 4 power cleans + 1 front squat Conditioning...

Warm up 1 minute handstand hold 10 banded lat pull downs 10 banded face pulls 20 banded rows Strength circuit-Avalanche 4 barbell power...

Warm up Double under practice for 3 minutes 1 minute hollow hold 1 minute superman 30/30 second side plank 1 minute hip bridge Then 2...

Warm up 1 minute row 1 minute plank Strength circuit 8 db pull overs 6/6 split squats 4 incline bench presses-Heavy 4 Conditioning ABA...

Warm up 1/4 mile run Then 30 second squat hold 30 second active hang 30 second plank Strength Box squat-Build a heavy 6 Conditioning 3...

Warm up 1/2 mile run 1 minute handstand hold 1/4 mile run 30 second handstand hold Strength Push press-Build a heavy 2 Conditioning 1/4...

Warm up 1 minute of jumping jacks Then 10 pvc pass throughs 10 overhead squats Then Bergoner warm up Strength circuit-Avalanche 4 power...

warm up 1 minute row just legs 10 strict push ups 1 minute row just arms 10 strict push ups 1 minute max calorie row - record calories...