WARM-UP 2 Sets: 8 Burpees 5 Russian Baby Makers 8 Reverse Lunges 5 Inchworms 8 Straightt Leg Sit-Ups 5 Spiderman + Reach 8 Good Mornings STRENGTH Banded Dead...

WARM-UP 40 Single Unders 10 Russian Baby Makers 40 Single Unders 10 Wall Squats 40 Single Unders 10 Walkouts 40 Single Unders 10 Glute Bridges STRENGTH Barbe...

WARM-UP 2 Sets: 6 Burpees 10 Banded Good Mornings 6 Russian Baby Makers 10 Wall Squats 6 Samsons 10 Shoulder Taps STRENGTH (Strict) Handstand Push-Up 3 x Max...

WARM-UP 2 Sets 5 Burpees 10 Lateral Box Step-Ups 5 Inchworms 30 Second Hollow Hold 10 Horizontal Ring Rows 30 Second Arch Hold STRENGTH Barbell Row 5 x 10 10...

WARM-UP 6' EMOM: Single Unders Walkouts Spiderman + Reach Warrior Squats '30 Front Plank + 30' Sit-Ups Barbell Good Mornings STRENGTH Barbell Complex - On Th...

WARM-UP 6' For Quality: 200m Run 5 Walkouts 10 Ring Rows 5 Yoga Push-Ups 10 Shoulder Taps (Each Side) GYMNASTIC STRENGTH On The 1:30 x 7 Rounds: 3-5 Strict H...

WARM-UP 2 Sets 8 Burpees 4 Inchworms 8 Wall Squats 4 Russian Baby Makers 8 Banded Pass Throughs 4 Yoga Push-Ups STRENGTH Barbell Strength - On The 1:30 x 5 R...

WARM-UP 6' For Quality: 5 Air Squats (3 Second Pause at the bottom) 10 Scapular Push-Ups 5 Russian Baby Makers 10 Banded Pass Throughs 100m Run STRENGTH Barb...

WARM-UP 2 Sets: 5 Inchworms 30 Second Hollow Hold 10 Horizontal Ring Rows 30 Second Arch Hold GYMNASTIC STRENGTH On The 1:30 x 7 Rounds: 3 To 5 Strict Handst...

WARM-UP 2 Rounds: 20 Single Unders 15 Air Squats 12 Spiderman + Reach (6 Each Side) 9 Lateral Box Step-ups (Each Side) 6 Inchworms 3 Samsons (Each Side) STRE...

Warm-Up 30 Seconds Active Spidermans (Video) 30 Seconds Shuttle Runs 30 Seconds Mountain Climbers (Video) 30 Seconds Shuttle Runs 30 Seconds Frog Hops (Video...

Warm-Up 4 Rounds: 30 Seconds Spiderman + Reach (Video) 30 Seconds Mountain Climbers (Video) 30 Seconds Single Unders 30 Seconds Air Squats WOD "Bubbles" - 14...

Warm-Up 400 Meter Run Then 3 Rounds: 30 Seconds Air Squats 30 Seconds Knuckle Drags (Video) 30 Seconds Hollow Hold (Video) 30 Seconds Active Samson (Video) W...

Warm-Up 3 Sets 30 Seconds Single Unders 30 Seconds Active Samson (Video) 30 Seconds Slow Air Squats WOD "Sfran" - 8 Rounds For Time 11 Hand Release Push-Ups ...

Warm-Up 2 Sets 10 Tuck Jumps 10 Slow Air Squats 10 Sit-Ups 5 Russian Baby Makers 5 Yoga Push-Ups 5 Samsons (Each Side) WOD "Macho Taco" - 4' AMRAP x 5 Rounds...

Warm-Up 6' For Quality 10 Jumping Squats 5 Samsons (Each Side) 10 Yoga-Push-Ups 5 Burpees 10 Straight Leg Sit-Ups WOD "Radar" - 6' EMOM x 5 ('45 Sec On, '15 ...

Recovery WOD 5 km Recovery Run Every 3 Minutes: 9 Burpees + 21 Air Squats “I would rather die on my feet, than live on my knees."

Warm-Up 2 Sets 40 Single Unders 5 Inchworms 5 Samsons (Each Side) 5 Spiderman + Reach (Each Side) 10 Jumping Squats 10 Plank-To-Push-Ups WOD "Alone Together"...

Warm-Up 2 Sets: 50 Single Unders OR Line Hops 20 Air Squats 10 Yoga-Push-Ups 10 Tuck Jumps WOD "Round-A-Bout" - On The 3:00 x 7 Rounds 10 x 10m Shuttle Sprin...

Warm-Up 6' EMOM For Quality: Spiderman + Reach (Video) Active Samson (Video) Yoga Push-Ups (Video) Front Plank on Hands Side Plank (30 Seconds Each Side) Hol...