• Warm Up:
  • 5 OH KB Squats
  • 10 Alt Reverse Lunge KB Pass Thru
  • 20 See Saw Squats
  • x3
  • Strength:
  • Push Press + Push Jerk + Split Jerk
  • WOD:
  • 20 Swings
  • 20 Floor KB Chest Press (10/10)
  • 20 Anchored Leg Raises
  • x4


Warm UP:Banded Mobility and ExercisesStrength:Squat SnatchWOD:Farmers Carry 100m50 Sit Ups25 Alt DB Snatches4 RFTFinisher:150 Burpees for Franny


Warm Up:MobilizingWOD:4 rounds for time of:50-ft. walking lunge30 wall-ball shots30 box jumps♀ 20-in. box ♂ 24-in. box


Warm Up: mobility drills + core drills + movement prepGAME: hot potatoes w/medicine ballWOD:AMRAP 20 minutes7 Toes to Bar7 OHS #95/657 Bar Facing...


3/13Warm Up:Coaches Call Prep for StrengthStrength:Clean Pull 10-8-6-4Single Leg Deadlift 12-10-8-6 (total reps)WOD:3 Squat Cleans3 Hang Cleans4...


Warm Up:8 Strict k2E20 Lunges Walking Backwards8 Ring Rows (feet elevated)20 Banded Glute Bridges3 Rounds for QualityStrength:Back...


Warm Up:Coaches Call MobilityStrength:10-8-6-4-2 Strict HSPU20-16-14-12-10 Kipping Pull Ups**20-30 sec Hollow Hold after each setWOD:40-30-20-10Cal...


Warm Up:Coaches Call mobility/coreStrength:200 Push UpsWOD:Circuit - 1 min each - 15 sec transitionLunge to OH Press - Double DB or KBWeighted side...


Warm Up:coaches callStrength:Push Press5x5WOD:15 KB Swings10 Alt Push Press - KB or DB15 Air Squats200m Row5 RFT


Warm Up:Core and Strength prep drillsStrength:Deadlift 8x5 (65-75%)WOD:1 DL2 Squat Cleans (155/105)3 Deficit Hand Release Push Ups4 High Box Jumps...


Warm Up:Coaches CallStrength:Front Squat 5x5 (first 3 reps 5/5/5 tempo)WOD:10 Double KB or DB Clean and Jerk100m Farmers Carry20 Wall Ball15min AMRAP


Warm Up:MB DrillsStrength:Bench Press 10-8-6-4-2** Follow each set of bench with 20-40sec Ring L-Sit HoldWOD:9 Bar MU's9 Pull Ups (strict)100m...


Warm Up:Lap Weighted Bear Crawl10 ring rows! min Wall Sit15-30 Sec Chin Up Hold3 RoundsWOD:30 DU's10 Burpee Box Overs** max thruster+ Lunge+Lunge...


Warm Up:Banded Shoulder and lat mobilitythen:Single DB OH Squats 5/5Alt DB Snatch 10Hollow Hold 20 Secsx2Strength:Power Clean + Hang Power Clean +...


Warm Up:Group Pick Partner WOD:25min AMRAP4 Power Cleans (95/135)8 KB Swings12 Squats** partners run 200 together on minute 0, 5, 10, 15, 20**...


Warm Up:5 KB Squats5 KB Presses10 KB Swings7min AMRAPStrength:Bench Press 5x8Bent Over Row 5x8Barbell Curls 5x8** 100m Ski Erg, Row or RunWOD:1 min...


Warm Up:PVC and Banded exercisesStrength:2 Power Cleans + 2 Hang Cleans + 3 Front SquatsWOD:10 Pull Ups20 HS Hold or High Plank Shoulder Taps30 Alt...


Warm Up:10min EMOM10 Wall Ball**Mtn Climbers with hands on MB for remainder of minutePartner WOD:25 Burpees over Bar25 Thrusters400m Run4 RFTShare the...


Warm Up:Coaches Call - prep for deadlift Strength:6-10 Deadlift (65-70%)4 sets - go up as form allows** follow each set with a 60 second plank -...


Warm Up:Active MobilitySquat TherapyStrength:1 RM Back SquatWOD:12min alt EMOM1.  5 Squat Snatches2.  5 Pull Ups, 10 lateral Hops over Bar,...


Warm Up:Wall Ball Volley BallWOD 1: "Alberto"3 RFT5 HSPU12/15 Cal Rowertime cap 8 minutesWOD 2: "Albertos Revenge" on the 10:00:3RFT10 Double DB Hang...


Currently look at 21 days worth of workouts. See: 14 days | 30 days | 60 days
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