Warmup Barbell Cycling For Time: 15 Thrusters (50%) 10 Thrusters (57%) 5 Thrusters (65%) WOD "4th Down" AMRAP 4: 24/18 Calorie Row 24 Sin...

WOD "Double-Edged" 8 Rounds For Time: 500 Meter Bike Erg 30 Double Unders 10 Burpee Box Jump Overs (24"/20") Modifications 500 METER BIKE...

WARMUP Stamina Squats On the Minute x 12 (6 Rounds): Min 1 - 3 Front Squats Min 2 - 6 Back Squats High Hang Squat Snatch On the Minute x ...

OPEN PREP On The 0:00..."Blitzen" 5 Rounds: 20/15 Calorie Row 10 Thrusters 115 / 85 lb *Note: The second part of this workout starts imme...

Stretch day ! 20 min stretch ACTIVE RECOVERY OPTIONAL 20 min EMOM 24 reverse lunges 20 vtucks 20 line hops 10 push up to side plank 5 shu...

WARMUP WOD ‘Control-Alt-Delete" On the 5:00 x 4 Rounds: 20 Alternating Dumbbell Snatches (50 / 35 lb) 20 pistols / 40 Air Squats 20/15 Ca...

Warmup Gymnastics Conditioning 10 Rounds For Time: 3 Ring Muscle-Ups 6 Strict Handstand Push-Ups 12:00 Time Cap WOD "DelighT" AMRAP 15: ...

Stretch Day! 25 min stretch 20 min EMOM 12 /10 cal bike/row 15 kB swings 53/35 25 Russian twists 25/15 10 plate squats 15 bent over rows

MOBILITY Banded Triceps Stretch – 1:00/side 1. Frog Stretch -1:00 3. Bottom Squat Hold – 1:00 ACTIVATION 3 Rounds for Quality: 1:00 Row 3...

Warmup Gymnastic Conditioning On the 1:30 x 6 Sets: 7-12 Kipping Handstand Pushups 3 “Touch and Go” Power Cleans Athletes choose the tota...

Warmup 6 min 2 min bike 5 burpees 5 snatch balance dowel /bar 5 oh squats 5 front squats 5 back squats 5 scap pull-ups Stamina Squats On ...