Warm Up: :20 Single Unders :20 Hang PCL :20 FSQ X4 :12 Superman Hold :12 Hollow Hold X4 Strength: E2M x7 CL Pull+HCL+3 FSQ "Sour Patch Kids" 5 Pull ups 10 Push Ups 5 DBL KB FSQ 10 DBL KB DL 30 DUs 12min AMRAP Extras: 2x20 DB Pull Overs 3x15 Reverse Hyper ...
Warm Up: Old Man 150m Row 8 Coassack Squats 6 1-leg V Ups 4 Burpees 6mins "Gobstoppers" 1500m Row 20 Step ups 20 Sit ups 1000m Row 20 Step ups 20 Sit ups 750m Row 20 Step ups 20 Sit ups 500m Row 20 Step ups 20 Sit ups 250m Row -FT- Extras: 4x25 RKBs 3x15 Kneeling banded oblique twists ...
Warm Up: :15 Lat Bar Jumps :15 ASQ :15 Reaching Spiderman :15 Burpees x4 OTM-5min 3 DL+3HHCL+3 Presses Strength: OTM-15min 1 CL/J Open 13.4 +3 Reps… PCL/J (M) (135/95) T2B 7min AMRAP (Previous Open Workout) Extras: 10 TGU-NFT Crossover Symmetry ...
Warm Up: :15 Jumping Jacks :15 Lunge :15 Push ups :15 jump Squats X4 :12 Superman Hold :12 Hollow Hold X4 "From Russia With Love" 30-20-10 DL (M) Wall Balls (M) Pull Ups Ski Cal -FT- Extras: 3x15 Reverse Hyper ...
Warm Up: Old Man 20 Pass throughs Shoulder Distraction (Video to come) 30 OHS Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: E2Mx7 SN DL+PSN+SN "Jeremy" 21-15-9 OHS (95.65) Burpees -FT- Extras: 2x20 Read Delt DB Raise Crossover Symmetry ...
Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Sqt X4 Plank Series "Never Say Never Again" OTM 20 mins Alt 10/8 Bike 35 DUs Post WOD Strength: Post WOD: :15 Flutter kicks :15 V-ups :15 Sit ups :15 Rest x4 Extras: 3x15 GHD Sit ups 3x15 Kneeling banded oblique twists ...
Warm Up: Old man :15 Alt High step :15 1-Leg V-Ups :15 Air Squat :15 Push Ups x4 Strength: :15 Support Hold (no tuck) :15 Rest :15 Hollow Rock :15 Rest :15 Candlestick to standing:15 Rest x3 "Moonraker" 500m Ski 40 Lunges 30 Push Press (L-M) 3RFT Extras: 25 Ring Rows :30 HS Hold X3 Crossover Symmetry ...
Warm Up: :15 Lat Bar Jumps :15 DL :15 FSQ :15 Burpees X4 :10 Seated L-Sit Pulses :10 Superman Hold x4 Strength: Every :90 x6 CL Pull+PCL+CL "License to Kill" 500m Row 21 PCL (M) 500m Row 15 PCL (M-H) 500m Row 9 PCL (H) -FT Extras: 4x25 RBKBs 3x15 Reverse Hyper ...
Warm Up: :60 Child pose :15 Down dog :15 Burpees :15 Hollow Rock :15 Band Bicep Curls x4 Strength: :15 Active Hollow Hang :15 Rest :15 Beat/Kip Swings :15 Rest :15 Neg Pull up/Bar MU:15 Rest x3 "Dr. No" 5 Pull Ups 5 T2B 5 Burpees 15 ASQ 12min AMRAP Extras: 1x100 Banded Face Pulls Crossover Symmetry ...
Warm Up: :15 Jumping Jacks :15 Lunge :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 “James & The Giant Peach” 50-40-30-20-10 AKBS Box Jumps Cal Row -FT- Extras: OTM-10min 12 Wall Balls ...