WODS

Warm-Up 2 Sets: 90/90 Windmill x 10/side Downward Dog x 5 Kettle Bell Halo x 10/each way Ring Row x 8-10/arm + 2 sets: Forward Crawls x 15’ Theraband Squats @55X1 x 4 reps Banded Hollow hold pull down x…

In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) *Team members will alternate tasks, with only one member working at…

Warm-Up 1 Set: Quadruped Y Hold (straight midline, tight abs) 15sec hold/side x 8 reps alternating Scap Push-ups x 15 reps Prone T’s from bench x 20 reps Prone W’s w/ pinky’s towards ceiling x 20 reps Side lying Internal…

Warm-up 2 sets: Lateral Crawls x 15’/side Theraband Squats @55X1 x 4 reps Banded Hollow hold pull down x 8-10 Single Leg Glute bridge x 10/leg Strict Knees to Armpit x 8-10 + 2 Sets: Front Squat w/ 3 distinct…

Warm-Up 1 set: High Knee pillar Skip x 50’ Straight leg Pillar Skip x 50’ Bear Crawl x 50’ Serrano Wall Squat x 3 reps (5 segments on way down w/ 3sec holds on each) KB Single Leg RDL x…

Warm-Up 2 Sets: 90/90 windmill x 10/side Quadruped Torso rotations x 10/side Side plank rotations x 10/side Quadruped Y Hold (straight midline, tight abs) 15sec hold/side x 6 reps alternating + 2 sets: L-Seated Alternating KB press x 5/arm with…

Warm-Up 2 sets: Glute Bridge w/ 3sec pause x 10 reps Glute bridge w/ leg swing (slow tempo) x 10/side Single leg Lowering (3sec down) x 5/leg Side Plank x :20sec/side + 2 sets: Sandbag Squat @3331 x 5 reps…

In Teams of Two… Three rounds for time of: Partner 1 Rows 500 Meters… – While Partner 2 performs a 100-Foot Walking Lunges with KB’s or DB’s (50/35lbs) in overhead, front rack, or farmer’s carry hold for the entire duration…

Warm-Up 2 sets (10min): Lying Single Leg straight leg raise x 10/leg Lying Straight leg lowering x 5/leg L-Seated PVC shoulder Press (slow tempo) x 10 reps Low Trap Squeeze pull-ups x 10 reps (Barbell on Squat rack at ht…

Warm-Up 2 sets: Banded Glue bridge x 15-20 reps (pause at top) Side Star Plank x 20sec/side Elbow plank to hands x 10 total reps + 1 set: Bulgarian Split Squat (body weight) 10/leg Dips x 5-10 reps (no tempo)…

Warm-Up 2-3rnds: Cossack Squats x 5-8/leg (use light KB in front rack if manageable) Single Leg Glute Bridge off riser x 10/leg Single Arm DB bench 6-8/arm Theraband Bent-over DB Row (both arms) x 6-8 w/ pause at top Workout…

Warm-Up 2-3 Sets: Kettle Bell Halo x 10/each way Single Arm bent-over KB Row x 8-10/arm Single Arm KB Swing x 5/arm 90/90 Windmill x 10/side Downward Dog x 5 Workout A1. Tall Kneeling Alternating KB Press (1sec pause at…

  Warm-up 2 sets: Lateral Crawls x 15’/side Theraband Squats @55X1 Banded Hollow hold pull down x 8-10 Single Leg Glute bridge x 8-10 Strict Knees to Armpit x 8-10 + Back squat; 6-8 reps x 2 sets Workout A.…

In teams of three, complete three rounds each of: 350 Meter Row (rest station) 25 Barbell Thrusters (95/65 lbs) or 20 DB Thrusters for beginners (rest station) 15-25 Pull-Ups or 20 alternating Renegade Rows for beginners (rest station) *Teammates will…

Warm-Up A1. Forward Crawl x 50′ A2. Half kneeling Bottoms Up KB Press x 10/arm A3. Lateral Crawl x 20’/side A4. Wall Walk x 2-3 reps A5. Single Leg RDL w/ KB x 10/leg A6. Handstand Hold x 20-30sec B.…

Warm-Up Coaches choice In teams of two, For max reps against a 4-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps in remaining time – Rest 4 minutes x 4 sets each *No scaling on Double Unders. You…

Warm-Up 3 sets: 10/side banded Side walks 10 Clam Shells 5 Sandbag Squats 5/side KB Single leg RDL A1. Back Squat w/ pause at bottom; 3-4 reps x 4 sets, rest 45sec A2. Russian Step-Ups; 8/leg x 4 sets, rest…