WODS

Warm-up Hip Cross-Over Scorpion Forward Lunge-to-Instep Lateral Lunge Knee Hug Hip Cradle Heel Toe Drop Lunge + Shoulder opener of choice by coach (2min/side) Workout Five sets of (40min): 90sec of Rowing (for Calories) – 30sec of Rest 90sec of…

Teams of two, switch as often as you like… For time: 4000 Meter Row or 8,000 Meter Bike + 8 rounds of: 18 Front Squats (155/105 lbs) (115/75) 24 Pull-Ups (chest to bar for advanced) (Jumping pull-up “OPEN standard” for…

Warm-Up Coaches choice Workout A1. L-Seated Alternating KB Press; 6-8/arm x 4 sets, rest 45sec A2. Strict Toes to Bar; 8-10 reps x 4 sets, rest 45sec A3. Supine Single Leg Lowering (5sec descent); 5/leg x 4 sets, rest 45sec…

Warm-Up – Empty BB Snatch Static holds + Snatch-Grip RDL x 3 Snatch Pull from above knee x 3 Hang Muscle-Snatch x 3 Overhead Squat x 3 High Hang Power Snatch x 3 Above Knee Power Snatch x 3 +…

Warm-up Iron Cross x 10 Rollover to Vist x 10 Single Leg Glute Bridge x 10/leg Serrano Wall Squats x 3-5 reps Side lying wall abductions x 15/leg Quadruped Y-holds w/15sec hold x 4/arm + Back Squat warm-up Workout A1.…

Warm-up Coaches Choice   Workout A1. Bench Press w/ pause; 2-4 reps x 5 sets, rest 90sec A2. BB or ab wheel roll-outs; 6-8 slow reps x 5 sets, rest 90sec B. Three rounds for time of: 400 Meter Run…

Warm-Up 500m row or 1000m Bike + 2 sets: Side plank x 30sec/side Sand bag carry (heavy) x 100’ Alternating Cossack Squat x 10 Banded Pull through (heavy band) x 10 + Warm-up deadlift Workout A. Deadlift x 3 reps…

Objective:  Complete as many repetitions as you can, as quickly as you can. Mission:  Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters.…

Warm-Up Coaches Choice Workout Four sets for max reps of: 2 Minutes of Assault Bike (for calories) Rest 30 seconds 1 Minute of Strict Handstand Push-Ups or Seated DB Strict Press 1 Minute of Strict Pull-Ups Rest 30 seconds 2…

Warm-Up 1 set: Butt Kicks x 50’ High knee Pillar Skips x 50’ Straight leg pillar Skips x 50’ Straight leg and arm bear crawl x 50’ Forward and Backward Forearm Smash x 30sec Forearm stretch x 30 sec each…

Warm-Up 2 sets: :45sec wall sit 10’ Forward and backward Crawl 10 Deadbug 10 Side Lying Hip abduction 8-10 cal Assault Bike or Ski Erg Workout A1. Bulgarian Split Squat; 6-8/leg x 4 sets, rest 60sec A2. Tempo Push-Ups @1111;…

Warm-Up 2 sets: 90/90 windmill x 10 Reverse Snow Angels x 10 Banded Straight arm Pull down x 10 Banded Single Arm Row x 10 + Trap line smash with lacrosse ball Workout A1. Shoulder Press (1sec pause at top…

*Goal is to move fast, pace well, and perfect your movement on each modality. Even the Assault bike. 10 min amrap @85% Effort: Row 250m 8 burpees over Rower Row 250m 8 Dips from boxes + Rest 6 min +…

Warm-Up 1 set: Butt Kicks x 50’ High knee Pillar Skips x 50’ Straight leg pillar Skips x 50’ Straight leg and arm bear crawl x 50’ Forward and Backward Leg Swings (forward and side-to-side) x 10 each Inchworm x…

Warm-Up 1x through (10 min) Lacrosse ball trap line smash Forearm Smash Banded Front Rack Stretch Banded Ankle Pulse + 2 sets (8 min) Serrano Wall Squats (5 segments w/ 3sec pause at each) x 3 reps 2-3 Wall Walks…

Warm-up 3 sets: Supine Straight leg Raise x 10/leg Downward dog x 5 Straight body ceiling crunches x 5 30sec Single Unders Workout In teams of two, with only one teammate working at any time, complete three sets for max…

Warm-Up Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps Prone T’s from bench x 20 reps (every 5th rep hold for 5sec) Prone W’s w/ pinky’s towards ceiling x 20 reps (every 5th…