Warm Up: OTM-Alt-8min 5 DL+5 High Pulls+5 FSQ 60 Single Unders "Bloodsport" 250m Row 10 Cleans (135/95) 250m Row 8 Cleans (165/115) 250m Row 6 Cleans (185/125) 250m Row 4 Cleans (225/145) 250m Row 2 Cleans (245/155) -FT- Extras: OTM-10min 10 H-wall Balls ...
Warm Up: Old Man *As a group 30 ASQ Mini Band Squat Series* 10 kicks forward/side/back -each side X2 Strength: 5-5-5+ BSQ 15mins "Kung Fu Panda" 15-12-9-6-3 Bike Cal T2B DUs (x2) -FT- Extras: E2Mx4 100’ Suitcase Walking Lunge ...
Warm Up: Banded Pull aparts :20 RKBs :20 Burpees :20 JJ x4 "DT" “DT” 12 DL 9 HPCL 6 Jerks 5RFT (155/105) Post WOD: Post WOD: :30 Seated DBL DB Press :30 Banded Pull aparts x4 Extras: 5-5-5+ Bench 4x10 Dips Crossover Symmetry ...
Warm Up: :15 JJ :15 Med Ball Cleans :15 Down Dog Toe Touches :15 Lunges x4 :12 Superman Hold :12 Hollow Hold X4 Strength: 5-5-5+ FSQ 15mins "Rumble in the Bronx" 1000m Row 50 Wall Balls (H) 30 Pull Ups -FT- Extras: 3x15 GHD Sit ups 3x8 1-arm DB Row ...
Warm Up: :15 Jumping Jacks :15 Swing+Squat :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "The Valiant Tailor" 3 MUs 6 AKBS (M-H) 9 T2B 12 Box Jumps 8RFT ...
Warm Up: 3 DL+3 HPCL+3 FSQ+3 Presses 10 Banded Face pulls 6 Lunges 3 Inchworms +Push up 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Bluebird" 30 Clusters -FT- (M) Extras: OTM-5min 3 DB Lungster Crossover Symmetry ...
Warm Up: :20 Single Unders :20 Lunges :20 Banded Upright Row x3 Bring Sally Up:ASQ "Rapunzel" OTM-Alt-30min 30 DUs 10/8 Cal Bike 15/12 Cal Row Post WOD: :15 Toe Reaches :15 Giant Flutter Kicks :15 Sit ups :15 rest X5 Extras: Apple Pie ...
Warm Up: 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ BSQ 15mins "Rumplestiltskin" :30/:15 x20 DBL KB DL DBL KB FR Hold DBL KB FSQ KB Hold-1OH, 1 suitcase, R KB Hold-1OH, 1 suitcase, L (x4) Extras: 4x3 OHS OTM-10min 12 RKBS ...
Warm Up: Old Man Ski Rowling *Total burpee penalty is buy-in for the workout. "Hansel & Gretel" Buy-In:X Burpees Then 30-20-10 1-arm DB HPCL/J (M-H) DB plank shifts (M-H) Then 10-20-30 Ski Cal Pull ups -FT- Post WOD: Post WOD: :30 Seated DBL DB Press :30 Banded Pull aparts x4 Extras: 5-5-5+ Bench 4x10 Dips Crossover Symmetry ...
Warm Up: Mini Band Squat Series* 10 kicks forward/side/back -each side X2 30 ASQ-banded Banded Front Rack Stretch Strength: 5-5-5+ FSQ 15mins "Jack & The Beanstalk" OTM-Alt-12min 8/8 Bulgarian Split Sqt (M) 15 KB Sit ups (M) 15 Wall Balls (M) 3min AMRAP Max rep Dball to shoulder Extras: 3x15 Reverse Hyper 1x50/side Side Bends ...